3...2...1...GO!

Train not to suck at life!

Sunday, August 29, 2010

WOD#2 squats 3-3-3-3-3

at Depot

135x5 warm up

225
245 2
235
250
260

Posted by Jason at 4:41 PM

No comments:

Eating Links

Raw Foods SOS

My Blog List

CrossFit WODs

Loading...

Personal Records - As Rx

5k 22:50 (05/01/2010)
Angie 29:31 (12/31/2009)
Annie 8:57 (09/12/11)
Back Squat 300 (02/26/2010)
Cindy 18 2/3 rounds - (11/11/2009)
Crossfit Total 810 (7/24/10)
Crossfit Total II 525 (1/26/2010)
Deadlift 400 (04/26/2011)
Fight Gone Bad 283 (6/18/10)
Filthy 50 35:35 (11/9/09)
Fran 5:23 (12/8/11)
GI Jane 14:37 (01/20/2010)
Grace 4:53 (10/31/11)
Half Marathon 1:50:01 (05/02/09)
Lynne (180lb bowflex wt bp) 33,20,17,14,12 PU 31,20,18,15,14 (6/29/08)
Mary 8 rounds (1/1/10)
Mile Run 6:47
Mr Joshua 35:14 (01/20/09)
Murph 49:27 (3/17/09)
Nancy 18:51 (11/12/10)
Pull Up Ladder 16 +13 (03/19/2010)
Pull Ups (consecutive) 41 (11/18/11)
Shoulder Press 150 (12/20/11)
Weighted Pullup - 70# (10/19/2009)

Thanks Coach!

"Blur the distinction between strength training and metabolic conditioning...nature's challenges are typically blind to the distinction."

"The cost of regular extended aerobic training is decreased speed, power, and strength."

"Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you'll be fitter than any world class runner, gymnast, or weightlifter."

"Have fun screwing up...it means you are removing your ego from the problem."

World Class Fitness...

...in 100 words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pullups, dips, rope climb, pushups, sit ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!

Labels

.25 mile (2)
.5 miles (1)
10..1 (4)
100 burpees (1)
100 pull ups (2)
100# slam ball (1)
1000m row (3)
100m (4)
10k (1)
10m (6)
11.6 (1)
12 days of Christmas (3)
1200m (1)
13.1 miles (3)
150m run (1)
1600m (1)
2 for 1 wall ball (1)
2 for 1 wall ball teeter totter (1)
2 miles (1)
200 yards (2)
2000m row (1)
2009 Games (1)
200m (7)
2012 Games (3)
21-15-9 (1)
250m row (1)
25yds (1)
3 rounds (1)
300m (1)
300m run (1)
3k (1)
400m (54)
400m and squats (9)
400m lunges (2)
45# plate carry (3)
5 rounds (1)
5 tons (2)
500m row (9)
500m run (2)
5k (13)
60# slam ball (1)
660m (2)
800m (35)
abmat (4)
AdamBrown (1)
Air Force (1)
air squats (6)
airdyne (4)
airdyne 250 (1)
amanda backwards (2)
AMRAP (9)
AMRAP 10 (1)
amrap 15 (3)
AMRAP 20 (6)
amrap 30 (1)
AMRAP 7 (1)
Angie (6)
Annie (11)
annual recap (1)
Arnold Classic (1)
atlas stones (10)
axle deadlift (3)
b2b squats (1)
back extensions (31)
back lunges (1)
back squat (2)
back squats (53)
back squats 5x5 (5)
backpack (3)
backwards (3)
ball slams (4)
bar facing burpees (9)
Barbara (8)
Barber (1)
beach (2)
beach run (1)
beach sprints (1)
Bear Complex (4)
bear crawl (8)
behind the neck jerk (1)
bench jumps (3)
bench press (27)
bent over row (1)
bicycle (1)
bike ride (2)
box jump max (3)
box jumps (71)
bradley (1)
Brenton (1)
broad jump (4)
bulgarian split squat (1)
Bulger (1)
burpee box jumps (5)
burpee broad jumps (1)
burpee pull ups (14)
burpees (121)
burpees with dumbbell (3)
cable pulls (1)
camille (1)
cards (1)
Carse (1)
CFE (2)
CFNYC (1)
CFWU (4)
chest to bar (11)
chief (5)
chin up hang (1)
chin ups (5)
Cindy (7)
clapping push ups (4)
clean (2)
clean (power) (5)
clean and jerk (21)
clean and jerk. tabata (1)
clean and press (8)
clean pull (1)
cleans (37)
clocks (1)
CorkBowl (1)
crossfit (1)
crossfit endurance (2)
CrossFit OIB (1)
CrossFit Terre Haute (1)
CrossFit Total (12)
Dan Henderson (1)
Daniel (2)
Danny (1)
db row (2)
deadlift (115)
deadlift 1-1-1-1-1-1-1 (3)
deadlift 3-3-3-3-3 (2)
deadlift and push press (2)
death by (1)
death by clean and jerk (1)
death by pull up (1)
death by sit ups (4)
death by... (17)
Diane (3)
dips (18)
double burpees (1)
double unders (70)
DT (4)
duffel bag (1)
dumbbell clean (8)
dumbbell deadlift (2)
dumbbell press (5)
dumbbell snatch (10)
dumbbell squat (2)
dumbbell thrusters (13)
dynamic push ups (1)
Elizabeth (7)
EMOM (3)
Erin (3)
Eva (2)
family (2)
farmer carry (10)
fight gone bad (15)
filthy 50 (8)
forward rolls (2)
Fran (18)
front rack reverse lunge (1)
front squat (db) (4)
front squats (40)
front squats 1-1-1-1-1-1-1-1-1-1 (1)
front squats 3-3-3-3-3 (5)
Games WOD (15)
Garrett (1)
Gator (1)
GHD (22)
ghd wall ball (1)
GI Jane (2)
goals (3)
good mornings (3)
GOWS (4)
Grace (5)
grasshoppers (1)
griff (1)
GTO (24)
gymnastics WOD (1)
hand release push ups (5)
handstand holds (11)
handstands (8)
hang cleans (3)
Hang Power Clean (20)
Hang Power Clean and Jerk (1)
hang power snatch (5)
hang squat snatch (2)
Heavy Fran (2)
Helen (6)
Helton (1)
high knees (1)
high pulls (9)
hill run (4)
hip extensions (1)
hollow hold (1)
Hooverball (4)
HSPU (61)
inverted hangs (2)
Isabel (2)
Jack (2)
Jackie (2)
Jeremy (1)
Johnson (1)
Joshie (2)
Joshua (1)
JT (4)
jump and touch (2)
jump lunges (1)
jump rope (2)
jumping jacks (1)
jumping lunges (3)
jumping pull ups (3)
Kalsu (1)
Karen (4)
keg (1)
Kelly (3)
kettlebell (32)
kids (1)
knees to elbows (1)
KTE (14)
L pull ups (14)
L sits (5)
Ledesma (1)
Linda (7)
Lipson (1)
lockdown (1)
Lumberjack (3)
lunges (31)
Lynne (6)
Macy (3)
man makers (3)
Manion (1)
Mary (3)
mash up (1)
Masters WOD (1)
McGhee (1)
meal (3)
medicine ball cleans (1)
Michael (9)
mile (10)
mountain climbers (2)
mowing (2)
Murph (6)
muscle ups (29)
Nancy (4)
nasty girls (2)
Nate (5)
Newbie (2)
Nicole (5)
Nutts (1)
oh (1)
OHS (48)
OHS 1-1-1-1-1-1-1 (2)
ohs 3-3-3-3-3 (1)
one arm barbell press (2)
one arm deadlift (4)
one arm pullups (1)
one arm thrusters (4)
over the bar burpees (1)
overhead - any way (4)
overhead squats 3-3-3-3-3 (1)
overhead walk (3)
painstorm (1)
palloff press (2)
parallettes (1)
pass through (1)
plank hold (2)
power clean (db) (1)
power cleans (25)
power snatch (13)
press (13)
Press 1-1-1-1-1 (1)
prowler sled (3)
pull up ladder (5)
pull ups (272)
pull ups (ctb) (4)
pull ups and HSPU (4)
pullups (6)
push jerk (27)
push jerk 5-5-5-5-5 (1)
push press (52)
push press (db) (3)
push press 3-3-3-3-3 (3)
push ups (112)
push ups (rings) (1)
Quarter Gone Bad (1)
Randy (2)
Rankel (1)
relay (1)
relay for life (1)
renegade row (2)
resolutions (2)
reverse lunges (1)
ring dips (39)
ring pull ups (3)
ring push ups (4)
ring rows (1)
rings (2)
RJ (1)
rolling burpees (2)
rope climb (14)
rope slams (1)
row (1)
rowing (56)
rowing and bench press (2)
Roy (1)
run (16)
Ryan (1)
sand run (1)
sandbag (17)
sandbag clean (2)
sandbag shoulder (1)
sandbag squats (1)
santora (1)
SDHP (22)
Seven (2)
shoulder press (23)
shoulder press 5-5-5-5-5 (2)
shoulder work (1)
shoveling (4)
shuttle (12)
sit ups (76)
situps (38)
skin the cat (2)
slalom jumps (1)
sled (3)
sledge hammer (3)
slosh pipe (8)
snatch (33)
snatch and double unders (2)
snatch and pull ups (4)
snatch balance (4)
sore (1)
Sotts Press (1)
split cleans (5)
split jerk (10)
split snatch (1)
split squat (1)
sprint (5)
SQT (1)
squat box jumps (1)
squat clean (15)
squat clean and jerk (2)
squat hold (1)
squat ladder (1)
squat snatch (4)
squats (83)
squats (one leg) (8)
stairs (3)
star jumps (1)
stationary bike (1)
step up (2)
STO (1)
straight leg deadlift (5)
straight leg lowers (3)
strict pull ups (9)
suitcase lift (2)
supine ring pull ups (1)
swim (3)
swings (71)
tabata (23)
tabata something else (2)
tabata squats (5)
tabata this (8)
Test 3 (1)
TGU (7)
The Grizz (1)
Thompson (1)
thrusters (63)
thrusters 1-1-1-1-1-1-1 (1)
thrusters 2-2-2-2-2-2-2 (1)
thrusters 3-3-3-3-3-3-3 (3)
thursters (1)
tire flips (15)
tire sled (3)
toe top plank (1)
toes through rings (1)
toes to bar (23)
towel pullups (4)
treadmill (1)
treadmill tabata (1)
triple ladder (2)
tuck jumps (4)
turkey trot for tots (1)
twins (1)
uneven (1)
up/downs (1)
ups (1)
V ups (3)
waiters walk (2)
wall ball (50)
wall ball and pull ups (3)
wall ball and snatch (2)
wall climbs (3)
wall run (1)
wall touches (1)
wall walk (4)
Weaver (1)
weight vest (19)
weighted burpees (1)
weighted lunges (8)
weighted pull ups (25)
weighted ring dips (1)
weighted sit ups (1)
weighted step up (1)
Whitten (1)
Wittman (1)
You Challenge (1)
zone (1)

Crossfit Links

Crossfit
What is Crossfit?
How to start Crossfitting
How to scale a workout

Crossfit Warmup

Rx is 3x before workout:
Samson stretch (15-30 sec)
15 overhead squats (PVC pipe)
15 situps (not crunches)
15 pullups
15 dips
15 back ext (45lb good mornings)

My Blog List

Blog Archive

► 2022 (2)
- ► July (1)
- ► June (1)

► 2021 (5)
- ► March (1)
- ► January (4)

► 2020 (5)
- ► May (3)
- ► April (2)

► 2019 (1)
- ► November (1)

► 2017 (3)
- ► December (1)
- ► November (2)

► 2016 (15)
- ► October (1)
- ► June (2)
- ► May (11)
- ► April (1)

► 2015 (2)
- ► January (2)

► 2014 (45)
- ► December (1)
- ► November (1)
- ► October (9)
- ► September (12)
- ► August (16)
- ► July (6)

► 2013 (2)
- ► September (2)

► 2012 (57)
- ► September (1)
- ► August (2)
- ► July (2)
- ► June (2)
- ► May (1)
- ► April (4)
- ► March (10)
- ► February (17)
- ► January (18)

► 2011 (220)
- ► December (20)
- ► November (20)
- ► October (17)
- ► September (15)
- ► August (18)
- ► July (24)
- ► June (20)
- ► May (17)
- ► April (16)
- ► March (15)
- ► February (21)
- ► January (17)

▼ 2010 (263)
- ► December (17)
- ► November (18)
- ► October (21)
- ► September (21)
- ▼ August (24)
- ► July (18)
- ► June (24)
- ► May (22)
- ► April (22)
- ► March (24)
- ► February (25)
- ► January (27)

► 2009 (276)
- ► December (22)
- ► November (24)
- ► October (20)
- ► September (21)
- ► August (16)
- ► July (19)
- ► June (19)
- ► May (20)
- ► April (31)
- ► March (33)
- ► February (25)
- ► January (26)

► 2008 (81)
- ► December (4)
- ► November (8)
- ► October (22)
- ► September (17)
- ► August (11)
- ► July (7)
- ► June (12)

Picture Window theme. Powered by Blogger.