13

Mar 2009

Friday 090313

Ricky Frausto Filed Under:

WOD

Back Squat 5-5-5-5-5 reps

Post weights to comments.

Gary Muhs

7 Responses to "Friday 090313"

1. Anonymous Says: March 13, 2009 at 7:23 AM
2. Got a new PR today 163x3. Old PR was 158x2. Great job morning crew!
3. Kelli Says: March 13, 2009 at 8:14 AM
4. YAY! That is all I have to say...can't wait for 5:30 :)
5. Kelli Says: March 13, 2009 at 9:54 AM
6. What's this??? A powerlifter on the main CF website??? How flippin cool! :)
7. Anonymous Says: March 13, 2009 at 2:22 PM
8. Did 6 sets. Last set was 112#
   D.
9. Donohoe Says: March 13, 2009 at 5:58 PM
10. Hello nooners,
    I did 315 for 4 I dont know what the deal was just really wasnt there today.
    I guess we all have off days...
    Donohoe..
11. Joe C Says: March 13, 2009 at 8:25 PM
12. first day back at crossfit in a weeka and a half. I ended with 265 for my last set of 5. Next time im gonna shoot for 280 300. Today was the first day that i could hold up the weight for a proper low bar back squat =) still hurts my shoulder a LOT! but o well. good job everyone see yall tomorrow!!!! =)
13. BC Says: March 13, 2009 at 10:55 PM
14. The downside to working out at 6:30 on a Friday is sometimes there aren't many people there, and by not many I mean it was me all by me onesie. The good news (I guess) is Joe will take some creative freedom and come up with a unique workout that is, in his words, "equally sadistic." I did 21-15-9 of DB hang power cleans with 50# DB's and ring dips. Is it bad that the power cleans were the "easy" part of this workout? The first round of dips I did unassisted, but not real pretty. Started the round of 9 with a purple band but got pissed at it and did the last couple unassisted...and rrreeeaaal ugly. Then started the round of 9 with the purple band again but had to do the last few with the tan band because my arms were like jello. Holy hell, I really need to work on my upper body strength, that was just pathetic. But I got some good coaching and good advice on things to work on, so I will focus on making them a strength...or at the very least less of a liability.