60%x2
Every Minute on the Minute for 10 Minutes
Post loads to comments
5 Rounds for Max Reps
:30 Dumbbell Thrusters
:30 Rest in Plank Position
Post total reps and wt to comments.
Ben Bierkraft and Baby Kenyon
compare to 12.2.10
Metro Dash is coming!
The Metro Dash an adventure obstacle course being held on 5/14/11 at Meadowlands Stadium. The course features Farmer's Walks, Wall Climbs, Prower Pushes, Rope Swings and much more. Anyone from SBK interested in signing up?
_______________
Burger Map!
Use Your Couch to Increase Athletic Performnance Mobility WOD
NYC Farmer's Markets
10 Feats of Endurance
katie says
box squat at 150# then the little thruster/plank combo. 4 rds = 36 reps at 25#. i need to do more planks–that was hard!
Fox says
Metro Dash looks fun! I’m down, $5 off for teams of 4.
michele says
box squatting is like the holy grail. no, it’s like the mecca and medina. no, it’s like the golden calf. wait no it’s more like the needle in a haystack.
i wish i could go back in time and never learn to squat until i could box squat perfectly. makes me see how i’m doing everything wrong in my squat.
best, best best workout in a while.
Joe says
Metro Dash sounds fun, but is right smack in the middle of the Ragnar.
Thank to J-Bails and Bjorn for joining me in a double Prospect Park loop this morning. Finished in just over an hour.
Samir Chopra says
Box squats at 145#. Box squats are a very interesting movement.
Thruster-Plank Burner: 37 @25#. Yowza, my thrusters are weak.
Billy says
I did this workout offsite. It was pretty awesome. Did anyone else think it was way easier to get up than it was to go down?
Box Squats 160# BBWOD 28 25# DB
Samir Chopra says
Oh, and: why do we use the low bar position for box squats? What goes wrong with the high position (it seems like it would be more difficult, but I can’t put it into words)?
Deb says
Dynamite 10am class with Margie and Laurel. Well managed and well run!
Dig the box squats. What a great learning tool. I was able to get a better idea of depth and what great feedback on how uneven my descent is. Telling when you notice the right side touching down before the left. Performed at 75 lbs. Nice working with Abigail!I really like the reps on the minute scheme too.
Thruster-plank WOD=30thrusters @ 17.5#.
Margie says
Samir – Low bar allows you to recruit your posterior chain (ie ass and hams) much more than high bar position because of the angle your torso has to take in order to accommodate the bar position. This means you are training more muscle groups at once and will ultimately move more weight.
One could high bar box squat, sure, but one of our main intentions is to cue you physically to find and engage your hamstrings (as well as develop power/speed etc).
Fox says
Box Squat @ 165
Redo of CF Sectionals WOD 11.1 with the Comp Team kids…4 + 30 + a few snatches…worse than last week by 8 or so Snatches. Scott L killed it, again.
Great to meet Mrs Emma Rooney, what a doll!
Samir Chopra says
Margie: Thanks – that was exactly the kind of nerdy explanation I was looking for.
Besides, I like the idea of being able to recruit my ass.
Shawn$ says
Went with a light weight but definitely picked up some new things today.
Really learned that all along Ive been doing “ass back” all wrong. Ive been tipping my pelvis instead of folding at the waist. You can feel the difference in your hamstrings right away.
did my sets with Nino at 105–really trying to work on overall explosiveness.
Thruster workout–got to the stack late so I had to do them at 20#–tried to not rest which I did for the most part–49 reps
Laurel says
Box squat @115lbs. I loved this. I had Deb’s experience of feeling the uneven way my hips hit the box. In addition I found myself learning to be tighter and more deliberate in my descent.
WOD: 20lb db, 35 thrusters. Hard to plank while gasping.
Sameer Parekh says
box squat 135wod 25#, 37 reps
David Osorio says
Had to really motivate myself to go back to the gym and lift after leaving this afternoon. Although not the best effort, still glad I came back.
Warm-UpFoam Roll lower Body ~15minDistraction Right Ankle
Back Squat e8/12(45×5, 115×5, 145×5, 165×3, 175×2)180x5x3
KB Stability Squats1.5pdsx3x3 with 3 second pause at the bottom
My squats felt a bit unorganized today, sort of hit and miss rep by rep. I taped myself on my second work set and saw that I was going wayyyy too low for a low bar squat. Dialed it back a little. Decided to do the stability squats again because I wanted to work on some balance issues.
Keeping it light today.. gonna go eat a paleo dinner and rest up for the beast of a workout tomorrow.
Malcolm says
Really enjoyed the box squats today. They are always a useful activity.
Did the workout at 165, but should have probably gone a little heavier. Really fun to feel the bar flying up off my shoulders at the top from the acceleration (albeit a little scary).
Did the thruster/plank couplet at 25lbs. Got 40 reps total. Very funny, got 17 in my first 30 seconds, 8 in my second and third and only 7 in my fourth.
Jess says
Playing catch-up:
First time ever with Box squats:(45×5, 75×3, 95×3, 115×3)work: 2 OTM for 10 mins @ 115lbs.
Skipped the accessory wod to redo the Sectionals wod 1. Finished with 5 rounds plus 9 doubles. (4 du’s less that the first go-around)