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Back Squat


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(E2/8) Sets Across
compare to 5.8.10

5 Rounds For Time of
7 Thrusters 95/65
20 Sit-Ups

post time and Rx to comments.

Hip Extension
Allen E gets cued out on Hip Extensions

Happy Birthday, Charmel R!

Welcome, May Foundations!

Reader Comments (27)

Did the WOD this a.m.

BSQ: #245, #245, #225. This is a significant drop from when I did Starting Strength. Yowie.

For the metcon, got 5:47. I realized at the end that I tend to starting applying pressure with my arms way too early, thereby tiring out my arms and shoulders AND actually slowing down the leg drive. So after the metcon I went back and tried a couple reps of thrusters focusing on just letting the bar rest.
May 12, 2010 | Unregistered CommenterNick Peterson
Just checking in.

My personal training schedule is jam packed. My schedule does not allow me to get to CFSBK. I am going to try to swing by on Thursday.

P.S. My elbow is fine but my forearm is still jacked up.
May 12, 2010 | Unregistered CommenterAJtheTrainer
Happy Birthday Charmel!!!
May 12, 2010 | Unregistered CommenterShane
Happy Birthday Charmel!

May 12, 2010 | Unregistered CommenterMalcolm
happy birthday charmel. have a great one.
May 12, 2010 | Unregistered Commenter.DMG
Mello Man...have a great day!
May 12, 2010 | Unregistered CommenterFox
Anyone know of a (relatively) local outfitter for mountain bike trips? Looking to rent all gear and either be led or mapped out.
May 12, 2010 | Unregistered CommenterFox
Warm-Up4 Min Row @ 2:05 splitFoam Roll/Stretch

BSQ E2/8(45x5,95x5,145x3,165x2)180x5x3

Thruster Warm-Up(45x7,65x7,85x3,95x2)

Thruster/Sit-up WOD6:32 Rx

Everything unbroken. Didn't red line but kept a quick pace
May 12, 2010 | Unregistered CommenterDavid Osorio
I might add, Thrusters felt lighter than ever which I was very happy about. This knowledge will come in handy soon.
May 12, 2010 | Unregistered CommenterDavid Osorio
happy b'day charmel..all the best.
May 12, 2010 | Unregistered CommenterAsh
Happy Birthday, Charmel!
May 12, 2010 | Unregistered CommenterCharlotte
Yay for Charmel!!
May 12, 2010 | Unregistered CommenterMargie
Happy Birthday Charmel!

LBBS: 190x5x3

MetCon: 5:22 as Rx'd.

Thrusters are getting better but are still a weak spot of mine. Did first three sets unbroken and last two sets with a short break.

Thanks to Scott and Fox for the help.
May 12, 2010 | Unregistered CommenterVincent Dugan
This was a good day at the gym.

LBBS: 230x5x3.

Little burner as Rx'd in 6:06.

First three rounds of thrusters unbroken. Last two were 4,3.

Shouldn't have set the bar down. Made it harder.

May 12, 2010 | Unregistered CommenterMalcolm
BSx5: (45, 95, 135) 185 x 3WOD as rx'd in 5:20. probably should have scaled up the thrusters.
May 12, 2010 | Unregistered Commenterkatie
A very happy birthday to you Charmel!

LBBS: 280x5x3.

Burner: 3:50 as Rx'd. Everything unbroken. Legs were fatigued going in, thrusters felt heavy, got a little sloppy.

Next time won't whack my head on the plates while doing sit-ups.
May 12, 2010 | Unregistered CommenterDan Rx'd
low bar back squat: 135 three sets of fiveburner: 6:35 with 85 lbs. happy to have bumped my thruster weight up. all previous workouts done with 65lbs thruster. first four unbroken. last 4, 3
May 12, 2010 | Unregistered Commenterjmd
Happy happy birthday Charmel!

Great private with Mr. Shane tonight. HBBSQ 95x5x3

Thruster/sit up WOD: 5:02 47# for thrusters.

See everyone when we get back from Cali!
May 12, 2010 | Unregistered CommenterDeb
was fun working out with you jess, hope the affiliate cup workouts are exactly like that one. then we totally have got it in the bag.
May 12, 2010 | Unregistered Commenternicole
Great night at SBK!It's fantastick to look at the board at the end of a day and see 35 names in it.


will do Thr/SU tomorrow with Shane!
May 12, 2010 | Unregistered CommenterFox
Happy Birthday Charmel!

175, 180, 185 # x3 LBBSToday was a bit tougher as I had a pretty big jump. I'll be feeling these tomorrow.

I still think I have a slightly bigger bump in me.

Thruster/sit up WOD RXd6:13Everything Unbroken.

How do you improve sit up speed?I can get most sit ups unbroken, but not super fast.

Thrusters all unbroken. Last 2 sets cycled a little slower. I think on the 5th set I had a slightly longer pause on reps 6 and 7--but didnt set the bar down which im happy about/

David will your newfound knowledge come in handy for you or for us?
May 12, 2010 | Unregistered CommenterShawnS
LBBS 45x10, 135x5, 165x3185x5x3

Thruster/sit up WOD: 5:37 RxedAll unbroken but last two rounds of thrusters were progressively slower.

Dan, great to see you again - 3:50 -- Wow!

Happy Birthday, Charmel!
May 12, 2010 | Unregistered CommenterDavid Mak
Great day at SBK!

Warmup:-droms, gillies, various jumping jacks.

LBBSQ:(45x5, 95x5, 115x3, 135x2)work: 145x5x3-these felt good. fun lifting with Nicole!

Acc. Wod:5:50 rx'd-all rounds were unbroken...althouth the last 3 rounds lost a lot of speed. I really need to work on linking thrusters together to get faster. My first 2 rounds of situps were fast then I slowed down considerably to try to catch my breath. Need to learn how to "red line"!
May 12, 2010 | Unregistered CommenterJess
Always a good time @ CFSBK!

BSQ:40x5, 60x5, 90x3, 110x3work: 100x5x3-didn't know what weight to play at, so just went for what felt challenging. at home, looking back at notes now, last time I did this was in Feb @ 70lbs. preparing to hurt tomorrow.

WOD: 6:45 @ 52#-first time with barbell thrusters. definite muscular challenge lowering to rack position at high reps + speed. will get the hang of it, get faster and less clumsy!! for now... a lovely "bar hickey." mmm.

May 12, 2010 | Unregistered CommenterWhit
Back Squats:

WU: 45x5, 135x3, 165x3, 185x1

Work: 200x5, 200x5, 200x4 (staggered off-balance coming up on 4th rep, so called it off).

Subbed 95 lb front-squats in the burner. Finished in 5:09.
May 13, 2010 | Unregistered CommenterSamir Chopra
The Phoenix and I finally ended up at 115 for our squats.

9:09 was my time for the WOD using 65 for the thruster weight.
May 13, 2010 | Unregistered CommenterStephen K
Squats: (45x5, 95x5, 135x5)155x5x3

WOD: 5:48. phew. Probably could have gone faster but didn't want to gas out and have to slow down so kept a steady pace throughout.
May 13, 2010 | Unregistered CommenterLaurel

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