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Wednesday
Feb082012

Back Squat

75%x5
85%x3
95%x1+

Post loads and reps to comments
Compare to 1.31.12 or 1.18.12

then,

"DB Fran"
21-15-9

DB Thrusters
Pull Ups

There is a 10 minute cap on this WOD.  Rx the Thrusters and Pull Ups to a scale that allows for unbroken movement

Post RX and time to comments.

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Dan H3 Calisthenic King

Happy Birthday David "D-Turn" T.!

Lana Z. Updates Us on Her Kickstarter Campaign!

Lana writes:

As of now (Tuesday morning), I'm pretty far away from my goal still -- we still have about $2500 to raise by Friday, which is a little nuts, but is totally possible. Sadly, if I don't reach the goal by Friday, I will have done hundreds of burpees for nothing other than these amazing new shoulder muscles -- which isn't too terrible really ;)

Since the last blog post about the project, I added new corporate sponsorship rewards for the project. Mostly I've been doing this door to door sales-woman style, but, they are also available as rewards on our Kickstarter page. If anyone at CrossFit is looking to promote their personal business, this might be a great way to get your name out to the local Brooklyn community as well as the larger design/NYC scene. I have already received a lot of press based around the project and have done lots of interviews for great blogs and magazines, I expect this to continue and grow. Feel free to contact me if you have questions: Lana@groundupdesigners.com

On a personal level, this will be my first built architectural work, which makes the project extra important to me. As an architect, it's really hard to see your vision come to life, it requires a lot of community support and a lot of money... that's why I'm here on begging for donations from friends. So yeah, if anyone within the CrossFit community is able to make a donation and get me a little closer to my goal, it would just make my life. Thanks so so so much for all your help so far, you guys have already blown my mind with your support and I really truly appreciate it. Of corse, the '1 burpee per $1' reward is still an option for you guys, but please be patient as it may take me a day or two to recover between sets -- I've received warnings from multiple coaches about this, so maybe I should listen ;)

MAKE A DONATION HERE :)

For fun: Here are the videos I made of myself doing burpees for all the awesome folks who already donated!

 
35 Burpees for Dan H (to be completed at the box with Dan at my side, because he is extra nice and offered to do them with me)
20 Burpees for WODstack (yeah, I don't know how I got that to happen)
20 Burpees for Coach Margie (My dog does a Burpee in this video, YESSS!)
(If I missed you in the list of backers, please let me know... some people might have slipped by my attention)
THANKS SO SO MUCH!! 
<3
Lana

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What's your goal for tonight's rep out?
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Reader Comments (40)

Rep Out: 6
I've never actually repped out at this weight before. I also remember when 140 was my 1RM and the fact that the last time I totalled my squat for 1 rep was 145. This is both exciting and a little nerve racking. :)

February 8, 2012 | Unregistered Commenterasta

@Asta, great job on those squats :) I am SOOO excited for them today (squat day is my favorite)! Also, Thanks so much for donation to my project! You are amazing on so many levels!

@MGMT Thanks for updating everyone. I really really really appreciate all the help you guys have given me. So happy!

February 8, 2012 | Unregistered CommenterLana Z

Ok dudes, Lana's project needs to get off the ground so I'm upping the ante. Starting right now at 9:23am EST: anyone who gives $20+ gets a homemade treat from me. If you give $100+ then it's a pint of my ice cream or sorbet. Note: If you have a friend who lives out of town who wants to donate, or would like to sub this, then it's a Polaroid of my dog being cute for any $20+ donation. Seriously, the scary guys on my block swoon over her.

Awesome morning with Coach Josh, paired with Kristin - woo!, backsquats felt great, loving this whole 5/3/1, and Fran tried to kill me. All my pullup/chins extra work is paying off tho ::flexes::

Stella! I missed your supportive yells this morning!

February 8, 2012 | Unregistered CommenterJules

A.m. Strength:
Squat 240x5x5
Bench 160x5x5
Clean 155x3x3
Chins +35# 5,5,6
GHD 10x3
GHD sit ups 10x3

February 8, 2012 | Unregistered CommenterCarlos

And we all know nothing says "I'm an amazing CrossFitter" like sitting around eating a pint of ice cream watching someone else do 100 burpees ;)

(Julie you are awesome for your help. Thanks)

February 8, 2012 | Unregistered CommenterLana Z

Love the common grammar mistakes article! Nerd alert.

Goal for tonight's rep out: even if I only get one rep, it's a PR. From here on out, pretty much everything is foreign territory. Can't wait!

Coaches: I've been meaning to tell you but I keep forgetting... I love the Wendler cycle! It's fun to go to the gym with a plan that includes an unknown component (i.e., the rep out, obviously). Plus, I think it's helping me appreciate that lifting is about what you can do today. (Which in turn reminds me of Jeremy's “Where's my 1RM” article and that there’s a difference between hitting a weight and owning a weight.) Thanks for the great programming!

February 8, 2012 | Unregistered CommenterKatie Mohr

I just doubled my pledge to Lana. No extra burpees needed, really. And my thanks to everyone who agreed to read my proposal. I am, indeed, much obliged.

February 8, 2012 | Unregistered Commentercorbett

For the barefoot runners:

http://well.blogs.nytimes.com/2012/02/08/why-runners-get-injured/

Finally some scientific data that supports forefoot-striking to heel-striking.

February 8, 2012 | Unregistered CommenterMatt U.

oops* my post was regarding what i'd LIKE my rep out to be.

but now that it's believed i've already done it than 7 for proposed evening rep out.. ;)

February 8, 2012 | Unregistered Commenterasta

WU # 1 Did 3x10 small green band pullups--shoulda saved 'em for later!

Back Squats
45x5
95x3
150x5--75%
170x3--85%
190x1+2=3--95%

Dumbbell Fran
21-15-9
20lb Dumbbell thrusters--unbroken
Small green band pullups--Humpty Dumpty
6:29 (5:12 faster than my last time--yay)

February 8, 2012 | Unregistered CommenterPeter

235 x 4 (wish I could've done more)

30lb DB fran - 5:01

19 unbroken pull-ups in first set which is a pr.

February 8, 2012 | Unregistered CommenterIsaac Green

forgot to post yesterday.
Deadlift
250x5, 285x5, 325x10 (i think i have an imaginary block at 10, next go round I wanna get into the teens)
Front Squat
135x10x3
db shrug
80sx12x3
sprints
6x ~100m

February 8, 2012 | Unregistered Commentergabrus

Asta - make it so.

My goal for the rep out tonight is 7.

I think that grammar mistakes guy is pretty snarky... ;)

February 8, 2012 | Unregistered CommenterFox

First time back in a long time - great to see everyone!

Trying to get on the SBK cycle after doing some Wendler on my own for the past few months, so I just did sets across at 3 for the back squat

WU - 45, 135, 205 all by 5

Work - 245, 265, 285 all by 3

Fran - 3:19 with 25lb dumbbells. Underestimated myself a little I guess and went with 25s, since I hadn't been doing really any metcon. It was fun to have a sub 3:30 Fran though.

February 8, 2012 | Unregistered CommenterDan L

Looking for 5 tonight. Think it can happen. Have had a bit of a mental breakthrough recently with the squat regarding tightness and intensity. Last week I accidentally started the rep out 10# light, realized and racked after 5. Got my head back together and hit 8, which was my goal, and was proud I rescrewed my head back in. Hoping to carry that into tonight.

February 8, 2012 | Unregistered CommenterNoah

Did this yesterday.

Squats just arent feeling as strong and comfortable as they were during strength cycle. Something comforting about squatting 3 days a week that I miss.

Anyhow worked again at
205x5
230x3
265 x3 (really struggled for the second and third rep)

WOD
5:44 at 40lb dumbells.
First 21 thrusters unbroken
7,4,4
6.3

Pullups mostly broken up with short rest.

So yea all you firebreathers doing it today should grab 45-50 lb dumbells.

February 8, 2012 | Unregistered Commentershawn$

Make up post from yesterday.

Thanks to Rickke and Fox yesterday for help with the rope climbs. It's a little unnerving to be suspended in the air on that rope, and the rope technique finally made sense. Cant wiat to practice when my grip isnt as fried.

Taking a much needed day off today. Enjoy the squats.

Also, for all interested parties come by the gym friday night to witness what happens when you bet against NY.

February 8, 2012 | Unregistered CommenterDh3

Just updating to say that I love you all and you're blowing my mind again with donations ;) Thanks to Asta, Corbett, Rickke, Andrew, and Ron - amazing amazing amazing.

P.S. I plan on rocking out 140lb on my BSQ about 8 times this evening. Also, I second everything that Katie said about the Wendler cycle. ::gettin' strong::

February 8, 2012 | Unregistered CommenterLana Z

what a lousy day. I just wasn't ready to push my body today:
135 x 5 squat, 8:12 Fran @ 30 lbs. What shitty scores!

I'm so disappointed in myself... Alas............

Tomorrow will be better, Gw!

February 8, 2012 | Unregistered CommenterShree Mulay

12pm Group Class
Squats
135x10
225x8
315x5
365x3
405x4

DB Fran (40#)
Strict pull ups 15-9-6
Challenging but fun!

February 8, 2012 | Unregistered CommenterCraig

Time: 4:24

February 8, 2012 | Unregistered CommenterCraig

Squats at noon:
* 235 x 5
* 265 x 3
* 295 x 4
Disappointed in my rep out today. Failed on the 5th rep and had to bail.

DB Fran: 4:10 @ 40lb. Also disappointed. Too much rest.

February 8, 2012 | Unregistered CommenterBetz

Yo Craig, why don't you put some weight on the damn bar already!

(I'm still trying to put my eyes back in my head...405 for reps...yikes.)

February 8, 2012 | Unregistered CommenterNoah

My goal for the rep out tonight is 1 more then what Fox puts up... In your face!

February 8, 2012 | Registered CommenterJoshua Martinez

I hit 10 on my ripout I had more in the tank but the bar was not sitting right on my back so I stopped there. Josh thought I had a least 2-3 more. I think so too.

Fran that bitch hurt my forearms good ;)
5:21 ( I think...I forget, but its on the board) with 20 pound barbells

Kipping with an elastic band just messed me up more than helped.

February 8, 2012 | Unregistered CommenterKeith W

My goal for the rep out is 1 more than Josh M puts up. (minus about half a ton of weight)

I hit 210x15, then 220x11 so I'm gaming for 230xJosh+1

February 8, 2012 | Registered CommenterDavid Osorio

Squat
315x3
365x1
400x1
Wanted to feel like I own 400. To know that I can do it without peaking or backing off. Just a business as usual heavy single. Felt alright

DL
395x2x4
Fine

3 rounds of the Grip/Ab combo
200# Axle hold :30
Ab wheel rollout 15

February 8, 2012 | Unregistered CommenterJeremy

Squat
320x6 (alas)

Went easy on DB Fran, 6:59 with 35s

February 8, 2012 | Unregistered CommenterFox

Holy Crow, the soreness in my legs from the Chief on Monday got into my head! Super low confidence under the bar today.

45x5, 135x5, 185x3
195x5, 220x3, 245x1
Had to bail on my second rep on my “rep out”

Then 6:22 on the WOD with 35# DB's

February 8, 2012 | Unregistered CommenterDmak

Quick Recovery workout...

Strength Cycle Texas Method: Recovery Day

Squat: 205x3, 2225x3, 245x33

Press: 135x5x3

Squat was just to get some blood moving. I lowered the weight on the press so I could get more reps since. Felt pretty good. Having a day between the bench and press helps!

Kept rest time short so I could get out to the way and get home.

February 8, 2012 | Registered CommenterRob Is

eating dinner before 9 PM. this feels weird.

February 8, 2012 | Unregistered Commentermichele

I second Katie's comment: I'm super happy with the progress I've made with Wendler. Repped out tonight 185x11, compared to 175x8 the last Week 1.

Fran... Oh, Fran. Went light to save some juice for tomorrow's presses, which have been hit or miss lately. Pull-ups just suck. I think I need a Wendler lat progression. No, seriously. So 20#, 15/9/6 on the banded pull-ups, with some experimentation with kipping technique. 5:49.

I'm pretty sure I left my training notebook on the sink. Green, a coffee-stained Wendler spreadsheet tucked inside. I'm hoping to find it in the L&F bin tomorrow... Thanks!

February 8, 2012 | Unregistered CommenterBrandon

Rob: Ha! That's quite the recovery workout. Where'd you find enough weights? And 33 reps, even after moving 2225 for a triple - dude, you ain't kidding with this shit...

February 8, 2012 | Unregistered Commentermelon hearts typos

logged one hour of mobility mash: shoulders (scapula&rear+ant delt) & IT bands.

February 8, 2012 | Registered CommenterSarah la Rosa

I must say in this current cycle I have really developed a deep passionate love for the back squat. I'm going to miss it (and all you fine people!) for the next two weeks that I'm away. Seriously. Though I will be filling that space with a massive amount of surfing my face off, so... no complaints.

Squat
75% = 100x5
85% = 115x3
95% = 125x6
All felt good! Third one in the rep out was super squirrelly b/c i pitched my weight really far fwd, but was fine after that. Thanks Fox for the encouragement!

DB Fran: 15# DB's, kipping pullups green band (the thinner one, not the thick one -- are those different?). 21-15-9 on all.
Time = 5:24
Thrusters were unbroken. Pullups were not. I think those went something like... (11-10), (5, 5, 5), (3, 3, 2, 1). A good portion of this was grip fatigue. Generally, though, these are feeling easier and my push away from the bar in the second half of the kip is stronger and more consistent.

See you all in a couple weeks!

February 8, 2012 | Unregistered CommenterWhit

Made up the strength cycle class I missed this morning in the evening. Great to lift with ladies for a change!

BSQ 157.5x5x3, and I will never doubt Jeremy when he tells me my weight for the day again. (I misread my logbook and thought I was due for 155, which I did on Monday.)
Bench press 102.5x5x3 WOO! I failed at this weight when I accidentally tried lifting it last week (my bar had 2.5 more pounds on the right side than the left), so I was a little psyched out by the idea of it. But the actuality was that I DID IT. :D
Cleans: 80x3x2, 80x1, fail fail FAIL. I am glad Jeremy's new plan as of next week will be to dial down the weight until I can get good form on these.
Chins 2x3 unassisted. Felt good to succeed at these after the clean mess (pun intended).

February 8, 2012 | Unregistered CommenterStella

Really enjoyed the gym tonight.

Repped out 310 for six reps. Maybe had a dirty slow 7th in me but I'll take it.

Did dumbbell Fran with 40 pound dumbbells in 6:39. This hurt a lot. My hurricane regular Fran was just under six minutes. I don't know how much of the difference was regression, how much was just having squatted and how much was batting dumbbells and not being able to bail.

February 8, 2012 | Unregistered CommenterJoel w

"Dirty Slow 7" sounds like it should be the name of a band.

February 9, 2012 | Unregistered CommenterStella

late squats for me plus maybe a glass of wine does not make for good squatting.

Squat:
(95x5, 135x5, 155x3)
170x5
190x3
215x1
-Going in I was honestly just looking to hit my one rep at 215 because squats have been so hit and miss with me. But then warmups felt alright so I thought maybe I'd get a few. no dice. will drop weight next time around.

no time for DB Fran thankfully.

February 9, 2012 | Unregistered Commenterlady fox

I live on St. Marks Ave. I walk by the community garden on a daily basis. Here is $20. No need for the burpees.

February 10, 2012 | Unregistered CommenterAJ

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