Reminder: There will be no 6:30 class this evening. Sorry for any inconvenience.
WOD
Back Squat 1RM
if time, 3 rounds for time of:
15 Box Jumps, mid-thigh height box
15 Jumping Ring Dips
For jumping ring dips, set the ring height so that the bottom of each ring is at chin level. This is the prescribed height. Scale as needed.
If you haven't already noticed, we are doing a number of consecutive strength days. The reason for this is so that we can get some baseline personal records (pr's) for everyone. We will use these numbers to gauge where our strength is as a whole, where our weaknesses are, and to better help Joe and I scale met-cons for everyone.
If you miss one of these days, please try and make it up on a rest day.
Post weights for the back squat and met-con time to comments.
Alison Filewicz going overhead. This is one tough cookie. She competed the whole weekend with an injured hip labrum.
Have you ever competed with an injury? Was the decision hard to make? Compete or no compete? What is the line between showing mettle and being stupid when deciding whether or not to compete through an injury?
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You guys that are following CrossFit Football, when I decide that a workout's cost outweighs it's benefit, I will post a WOD for you to do on the Games Group Blog. Today's CFFB WOD is such. Click on this link to find out your workout for today.
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Another round of applause for a couple of our athletes! For the first time, both Jess Jenkins and Courtney Johnson completed a workout with pull-ups and NO BANDS! Rx'd pull-ups! Way to go ladies. It is an awesome accomplishment.
Who's next?
Tenemos que proteger esta casa!
dig it
And I am LOVING these strength days! I have pr'd on both of them! Today will be another!!!! It's made me realize how far I've come in Crossfit and I absolutely LOVE it! I'm just still super super mad I'm 20# away from the 250 DL club...but I'll get there! And btw...back squats are one of my worse lifts! That, overhead squats, and snatches...so I hope we do those two as well!
Does anyone know if there is an 'ideal ratio' between what you deadlift and what you back squat? Are you supposed to be stronger in the deadlift? Just curious, 'cause my deadlift sucks.
If anyone is interested, just paste the link in your browser and the table should pop up.
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
Tables for the basic barbell exercises were developed from(1) definitions
in "Practical Programming" by Kilgore, Rippetoe, and Pendlay, (2) the
experience and judgment of the authors, (3) the exercise techniques described and
illustrated in “Starting Strength” by Rippetoe and Kilgore, and (4) published
performance standards for the sports of powerlifting and weightlifting.
Yours Truly,
-Novice Deadlifter
And congrats on the pullups, ladies! Big week at CFO.
Back squat 121... Not too thrilled with that
C&J 85# and a PR. This is a big improvement...
Then yet again, I worked on pullups... I will make it if it kills me!!
Happy bday Amanda!
HAPPY BIRTHDAY AMANDA!!! :-)
After I did 25 (20#) ball slams 15 Burpee's and 25 ball slams: 2:37 or something like that, it was fun.