« Wednesday March 3, 2010 »

Raising the Bar... and Lowering It

We've had a couple of tougher metcons this week, and now we've got a tough strength workout.  This month we'll be working on the back squat in a number of ways.  This is one way that will take a great deal of energy to complete.  So don't think you won't get a workout!

Back Squat  1-1-1-1-1

And as always, a bit of a Blowout WOD:

For Time:

50 Double Unders

25 Burpees

Post loads and times to comments.

Comments

[Sarah D.]

Was that just me, or did Bruno PR his back squat this morning? What's that? And he kept his blowout WOD under 5 minutes? Daaaaaaang!

Nice job, Bruno :)

[Sarah D.]

I wanted to share this with you all because I am excited about it. I was nervous to do "Helen" today because I wasn't sure if my conditioning was up to snuff for it right now. Despite my nervousness, I PR'd by 5 seconds at 7:22. I even measured the run beforehand to keep it consistent with my other Helen times.

I'm excited about this one folks! See you tonight for some squats :)

[Shannon]

Nice work Bruno and Sarah!! PR all over the place :)

[Jack]

Nice Job Dunsmore! That is a sweet PR. Didn't know it could get any faster than you were already doing it.

[AJ]

hay hay dunssaaaaay....sick job on helen. and the plank. woot woot.

[Sarah D.]

How many PR's did we have in the house tonight folks?!

Just in case you did not set a PR tonight, no problem. Remember, PRs do not happen everyday, nor should they. When you can hit a Personal Record, that is worth celebrating for sure! But when you lift at or just under your previous record, you have still put intense work into your training session. That calls for a pat on the back as well.

Shout out to Lei for giving that last lift all he had. That was fun to watch.
Shout out to Mandy for almost squatting... what was it... 345lbs? My goodness.
Shout out to Hope for pushing hard against those push presses... they got heavy!
Shout out to CrossFit Locals... woot!

See you all tomorrow :)

[Lei]

So are we "Locals" or "Localites"?

Need to start lifting heavy again...seriously considering starting CFSB. Thoughts?

[Sarah D.]

"Locals."

And yes, a little CFSB would be great for you to try, Lei. I'd be happy to help you out with it.

[AJ]

thanks to jack and sarah g for pushing me through some heavy lifting tonight... im going to get 345 dammit! unthanks to sarah d for getting the ugliest back squat EVER on video... dammit. shout out to foundations folks...thrusters suck!

[Jack]

I'm down for a CFSB cycle.