Friday 110617

Ricky Frausto Filed Under:

WOD
For max weight:  (sets across)
21 Back Squats
Rest 2.5 minutes
15 Back Squats
Rest 1.5 minutes
9 Back Squats

This is a good test of productive strength. What is the max amount of weight you can use and keep all reps unbroken? Here are some standards:
Standard #1 - 132#/88#
Standard #2 - 165#/115#
Standard #3 - 198#/137#
Standard #4 - 225#/154#
Standard #5 - 242#/176#

Use the weights above as guidelines. It might be 184# or 120# for you this time but ultimately, you want to reach and pass each standard. You will see this workout again. If you're successful this time (all reps unbroken), move up 5 pounds next time.

Post weight used to comments/Logwod.

Is this what your intake looks like?

Damn Dirty Grains: This Time It's Personal by Robb Wolf

An article on the chemical make-up of grains. Informational read.

Thoughts?

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12 Responses to "Friday 110617"

1. Shelley Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308271733390#c2407165210533565971'> June 16, 2011 at 7:48 PM
2. I did this with 165# Rx'd before seeing the guidelines above. I did it at the Y in Norfolk, and as big as it is, they have 2 squat racks.......
3. Michael Rock Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308272895949#c5418487015181893429'> June 16, 2011 at 8:08 PM
4. My workouts have gotten a lot better since I cut grains out of my diet. I need to eat less fruit and more veggies. But I can tell the difference in how I feel since I got rid of grains.
5. paul Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308314786847#c4378536550146830086'> June 17, 2011 at 7:46 AM
6. That was BRUTAL!
   
   used 225, but stalled out on the 13th rep of the 15 set. So 21-12-9 for me. ouch. i can still barely walk.
7. paul Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308315141938#c3508019888416073179'> June 17, 2011 at 7:52 AM
8. Also, we definitely needed Greg Mo for this one--he's awesome at this kind of thing. I saw the SOB do 208# for 30 one time.
9. Hilg Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308317318076#c5190210721726932125'> June 17, 2011 at 8:28 AM
10. Awesome! Saw some bruts in action this morning. Felt great right after......trouble with the stairs now.....can't wait til tomorrow and Sunday....ugh!
    
    208#
    
    Here's to a grain free weekend!
11. Jess Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308325921386#c7015725760676167452'> June 17, 2011 at 10:52 AM
12. I used 53# which felt really good and light. Should have went heavier. Oh well, next time.
    
    Great job 6am.
    
    JChrist
13. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308330923855#c3043765021063057785'> June 17, 2011 at 12:15 PM
14. 186, completed all sets... just a shade under my body weight. Think I could of gotten my bw. Oh well, still felt good, now I know for next time. Thanks for the help Jon!
15. Stacie Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308332459030#c3499623427574594705'> June 17, 2011 at 12:40 PM
16. Standard #5: 176 - 21, 15, 9
17. Kat Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308333744944#c2020267346039377702'> June 17, 2011 at 1:02 PM
18. Standard #4: 154# 21-15-9
    
    It was nice seein everyone! Love cfo!
19. BC Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308346448616#c7988188151453106290'> June 17, 2011 at 4:34 PM
20. Dammit Stacie Tovar!!! Quit being so awesome! (sigh) 176# 21-15-9 blah blah blah.
21. jessica Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308346809883#c637961012396890027'> June 17, 2011 at 4:40 PM
22. Used 115#- 21-15-9
    
    This was a good brutal workout!
23. Addi Says: http://crossfitomaha.blogspot.com/2011/06/friday-110617.html?showComment=1308350741223#c5527500565039955296'> June 17, 2011 at 5:45 PM
24. Started 154# - felt pretty good until #6, when my knee did something a little scary and I decided to cut my losses and take a rain check. I'll try to get this in soon.