Tuesday 090721

Ricky Frausto Filed Under:

WOD

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

Percentages:

W-up 1 - 55%

W-up 2 - 65%

Set 1 - 72.5%

Set 2 - 77.5%

Set 3 - 82.5%

Set 4 - 87.5%

Set 5 - Possible PR

You may or may not need to utilize the warmup sets. It will all depend on your one-rep max.

Post weights used to comments.

"Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate."

17 Responses to "Tuesday 090721"

1. BC Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248184435593#c7057987923833209049'> July 21, 2009 at 8:53 AM
2. DNF - got 230# on round 4 but failed after my 3rd rep and I was done. Nice job morning crew.
3. GregP Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248186205725#c7011270212912081087'> July 21, 2009 at 9:23 AM
4. Great Job 6am. 165x5 PR. Tried 170 but only got 1 rep.
   
   Welcome Joe to 6am, I enjoyed working with you this morning. Nice job on your 1st heavy day at CrossFit.
5. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248189369000#c625034933302414146'> July 21, 2009 at 10:16 AM
6. 252, 274, 284, 308, 308x3
   
   Felt real good until i got over 300#, set 4 was sketchy on the depth so i tried to realy get ass 2 ankles on set 5 and only got 3 of them clean...eh...mayb next time
   
   Way 2 work 6amers!!!
7. paul Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248202146297#c5864009520964530959'> July 21, 2009 at 1:49 PM
8. Can't wait to make this one up at some point!
9. BigD Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248204988113#c177923440082966326'> July 21, 2009 at 2:36 PM
10. Got 270 for 5 on my fourth set, but tried 285 on the last and stopped at three since I couldn't get my legs to go deep enough. Gives me something to work for though. Great job 6AMers!
11. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248215520203#c3705912468148449477'> July 21, 2009 at 5:32 PM
12. I'm sad I am not making it in today... working on night shift #5 tonight... EXHAUSTING! After tonight am off for a couple days so I will def be in tomorrow! :)
13. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248219019075#c996776923570880339'> July 21, 2009 at 6:30 PM
14. 197x5 which = a PR :) I then did 131x21 (other challenge of the day, which is 60% of 1RM). I am happy, sore, but happy!
    
    Oh and welcome to CFO Pete! Nice to have met ya tonight!
15. Cari Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248222932331#c950658361808528702'> July 21, 2009 at 7:35 PM
16. 153x5 on set 4; could only get 163 once, so no PR. My form felt off from the get go; need to work on standing up straighter and not dropping into the squat at the bottom. It was fun lifting w/ you Lindsey and congrats on your PR!!
17. Chad Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248224901666#c4790067042390651166'> July 21, 2009 at 8:08 PM
18. 264x5, far from a pr. This is the 2nd bad workout in a row. I have to confess to not eating right the past two days. Its hard to believe that diet can have such an immediate effect on performance. I'll get back on track tomorrow.
19. Addi Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248225481131#c8859650196242878779'> July 21, 2009 at 8:18 PM
20. Only made it through my SECOND set. Not happy. Got 164x5, then failed on rep 3 of 174. Lots of "reasons" (read: excuses), but either way I was still a full 20 pounds short of my previous PR, and not at all pleased. The 21 at 60% felt a little better, but my shoulder is smoked.
21. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248227016911#c5195506535726622667'> July 21, 2009 at 8:43 PM
22. Got 264x5 which is a 1 rep max pr at 300 for me. Actually the last two sets were new maxes for me so I am very happy. I am not sure I could have done it without Addi's verbal coaching on my last set. THANK YOU VERY MUCH ADDI! Great job 5:30. And I love my new shoes "The Ronalds." They kind of look like Ronald McDonald shoes but much smaller.
23. Addi Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248227529240#c4873977876743635995'> July 21, 2009 at 8:52 PM
24. Glad I could help, Ben! Now if I could just apply those cues myself, I'd be set. As it stands, with my 10% commission on your 5RM, my updated 5RM for the night is 190.4. Definitely a PR! My night has been redeemed. :)
    
    Almost forgot. Ben, take a rest day!
25. Addi Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248227544321#c6209204271589538363'> July 21, 2009 at 8:52 PM
26. No, really, Ben. You're making the rest of us look bad.
27. Joe C Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248229053862#c8772987925034603301'> July 21, 2009 at 9:17 PM
28. 297.5x5 had a friggin 5 and 2.5 on one side but only a 5 on the other. damnit haha. it felt pretty good. except for my knees goin in pretty bad right in the middle of my squat. and i DEF pussed out on the 21 squats. got 11 with 205 and just dropped the bar. im a pussy, but i really didnt want to do it haha. i know that doesnt count buuut i dont really feel bad about it. :-)
29. Mark Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248234297485#c3913720511083965673'> July 21, 2009 at 10:44 PM
30. 242 x 5. Tried 252 but failed miserably. Then did 21 reps at 174, tough but I made it through.
31. Danielle Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248235637774#c5015797780271525016'> July 21, 2009 at 11:07 PM
32. Got 5 @ 148 so new PR of 168! Feel like I could have done more.
33. Crystal Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090721.html?showComment=1248271571590#c5425330520214829402'> July 22, 2009 at 9:06 AM
34. 143x5. Right on with my PR of 163 which I found last monday in Santa Cruz! Hopefully next round I'll move up. Awesome job at 6:30.