Dave B.
:
You have one chance or one set to do
AMRAP of:
back squat , front squat, and overhead squats at the given loads.
Score will be total reps
from all three parts PLUS your total air squats.
Back squats (185/125)
Front squats (155/105)
Overhead squats (115/75)
2 minute AMRAP of air squats
Some skills to practice pre-wod
Coach Steve.....thoughts?
:
You have one chance or one set to do
AMRAP of:
back squat , front squat, and overhead squats at the given loads.
Score will be total reps
from all three parts PLUS your total air squats.
Back squats (185/125)
Front squats (155/105)
Overhead squats (115/75)
2 minute AMRAP of air squats
Some skills to practice pre-wod
32 comments:
Start loosen up the hips, quads, hammier, ankles and calves now!
Anyone with a truck going to be around this Saturday after the 9am class? Looking to pick up 5 pieces of plywood- 8'x4'
http://www.youtube.com/watch?v=KPdE0d5jFjs
Also Apex is looking for an old receiver, we would like to hook some outdoor speakers up to it.
I liked what Shane was saying. He's a rower. I could tell before I googled him just by his vocabulary. I liked most of what he was saying. We did a different pause drill when we had the rowing class at Apex but all pause drills are good for resetting proper technique so you know where your body should be at different parts of the stroke. If any one wants to know about different pause drills, let me know!
Thanks Coach Steve!
Jon, I am sorry, I miss placed your buddies number on Sunday, can you please have him email us at crossfitapex@yahoo.com
or leave his number at the gym for me to give him a call back.
Keith, I emailed the info. His email got hacked so he can't use his email right now so I did it for him. WOD: 21 reps @ 125# BS. 19reps @ 105# FS. 16reps @ 60# OHS. 98 air squats. Not real happy with today's performance. Definitely need to work on my squats. Safe to say my legs are jello.
31 bs at 155
22 FS at 115
23 oh sat 65
97 air squats
41 BS @ 145#
22 FS @ 115#
13 OHS @ 65# Booooooooo!
101 Air Squats
Came back at 9 and did...
5,000 row thinking about increasing pace every 1,000. 19:42.
Did yesterdays WOD Tums in...
15:47 @ 80#
52 BS @ 95#
22 FS @ 90#
35 OHS @ 60#
54 Air Squats
Lou, you're an animal!
I think this WOD may be one of my favorite WODs that I have done so far. It played mostly to my strengths. But it also had one of my worst elements in it (OHS). With coaching from Angie, I got a little more comfortable with the OHS and even put a little weight on the bar. I need to get past my hesitations on the OHS. I could have done more weight on the BS. But still trying to pay attention to form. I could have done more reps on the FS, but my right wrist starting feeling like it was breaking!! I tried to fight it as much as I could. But had to put the bar back. Disappointed in that one. Here are the results:
70 BS @ 80#
25 FS @ 80#
20 OHS @ 40#
68 AS
Total reps 183
Born Monday, September 30th - Patrick Michael Tuohey. 8 lbz 13 oz and 21 inches long. That makes three boys in the Tuohey household. We are so blessed!
Also, Bus...you can absolutely use my truck on Saturday. I'm trying like hell to make it for the WOD but if I don't just give me a call and you can use my truck as long as you need it. 267-638-8471
135# 40/105# 15/ 35# 20/ 58 air 128
133 total
56/65# back sqt
26/35# frt sqt
41/15# OHS
74 air sqt
I love squats!
25 BS @ 95#
25 FS @ 60#
25 OHS @ 40#
44 air squats for 119reps.
I was definitely in my head a lot; probably one of the reasons for the multiples of 25s. Slightly disappointed because for all of them my shoulders gave out way before my legs would have. But I'll happily take the lower reps for the huge kick in ass Bus gave me to use much heavier weight than I was going to. I always want to do heavier and slower - can't get scared when it actually shows up! haha :)
27 BS @ 125#
26 FS @ 65#
18 OHS @ 45#
46 Air Squats
117 total
My shoulders gave out before my legs. Different type of WOD than I'd done before. I liked it.
I also think Lou is an animal
34 135#/20 115#/23 65#/76=153
32 bs 65#
30 fs 45#
20 ohs 35#
50 air squats
132 total
My arms/shoulders definitely gave out before my legs. I liked this wod
30 BS 65#
30 FS 45#
26 OHS 25#
51 Air Squats
137 total
Congrats Joe!
50 @ 70#
32 @ 60#
25 @ 40#
80 AS
187 reps
Back squat: 115# x 30.
Front Squat: 95# x 20 - limited by my wrists.
OHS: 65# x 7 - limited by my wrists.
2:00 AMRAP Air Squats: 100 - but Tony no-repped me on 10 reps. So, 90.
Love squatting!
Thanks so much Lou!
Also, you are a beast. Great work and your work ethic is inspiring
Joe 2E Congrats pal so happy for you and your family.
Bus I will still have the trailer for Saturday! Thanks anyway to anyone with a truck I will be able to grab the wood.
Missing you all lots. Tanya is away and AJ and I are under the weather. Extreme lack of sleep and single parenting while holding down a full time job and Mr. Mom. Mad props out there to all the single parent homes. This is NO joke. I don't know when to breathe let alone workout. Bed time, hoping not to have another 3am wake up call from the little man. Hope to see you guys soon.
Congrats!
Thanks big guy!
Great work girl!
Hang in there pal!
What a workout, squats are definitely an area for improvement for me. ohs especially. Definitely a fun day,though.
BS- 51@90#, FS- 22@70#, OHS- 11@40#. 69 air squat. 153 total. Bus was helping me out with my OHS form. I'll get better every time.
Praying for a quick recovery for the "Wags Boys"!!
30 bs at 105
20 fs at 85
51 ohs at 35
61 air squats
Congratulations Joe!
congrats Joe
feel better Josh & AJ
I like this one!
BS-91@60# (Should have went heavier...I hit the 6 min mark but I could have back squatted that weight all day)
FS-36 @55#
OHS - 26 @ 35# (by far my weakest)
AS- 62
Grand Total - 215
Hope the Wagner Boys are on the up swing from sickness! Welcome to the wonderful world of single parenting:)
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