WOD: 2013-01-23

Comments

13 comments posted
Front squat: 3X9, 65, 75, 85

Front squat: 3X9, 65, 75, 85 (5?).

Dips on the bench.

DB Rows: 3X12, 20, 25, 25

Posted by LaurenF on Wed, 2013-01-23 09:17
FS: 115x12 (105,105,115). I

FS: 115x12 (105,105,115).
I was basing this off of the last record I had for x12 FS but I think I should go heavier next time.

Dips: Tried ring dips on the first set, no way near the appropriate ROM, did the last 2 sets on the rack dip attachment. Still shy of appropriate ROM though.

Achievement Bonus: 35x12x3. Also should go heavier on this.

Posted by britt.fitch on Wed, 2013-01-23 09:45
front squats

front squats 3x6 6x205lbs PR

dips used the bars, need to work on form

bonus db rows heaviest set at 40lbs, could have gone heavier, started too low

Posted by dave138 on Wed, 2013-01-23 10:15
Good Job Dave!

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Posted by benjamin on Wed, 2013-01-23 21:07
KBright

Front Squat: 1x6 @185 / 2x6@205

Single arm DB Row: 3x12@40

Posted by kbright24 on Wed, 2013-01-23 19:45
Courtney
FS: Coach B suggested I do flat sets @ 85# due to form issues, holding in the squat for a couple seconds. I struggled with this and busted out the ol' Zombie Macarena arm hold on last set to give my wrists a break & elbows up. RD: on matador: 1st set w/o band; 2nd set blue band; 3rd set blue/red band. DB Rows: 25/25/30 In general, felt off my game today. And apologies for late burpees but you all looked really good doing them!
Posted by Cschm331 on Wed, 2013-01-23 20:54
Good work folks!

Its good to hear/see the self awareness people are developing on ROM (range of motion). Its good to see you folks recognize that there are areas where you need to push harder and areas where you need to make the hard choice and go with the right scaling option!

Remember, partial range of motion leads to partial strength!

Posted by benjamin on Wed, 2013-01-23 21:09
liking these strength days

FS: 3x9 flat at 95. Dips on matador with thin red band. DB Rows at 25, 35, 35. 

Posted by stephgolmon on Wed, 2013-01-23 21:16
Steph A
FS flat sets at 93#, felt heavy, but good. Dips on matador with red/thin blue band. DB rows 15, 20, 20
Posted by sdelory on Wed, 2013-01-23 21:28
Long
Front squat 3x6 = ascending to 205# , less than last week but better form. Ring dips felt great, to the point I thought I was doing them wrong. Db rows 3x12 = 60#
Posted by longfit46 on Wed, 2013-01-23 21:55
JRL

FS 3x6 83, 88, 93

Dips on matador with a band, didn't really look at which.

Dumbell rows 20, 25, 30. First two sets were fun so I shoulda started with 30 :)

Posted by jrl on Wed, 2013-01-23 21:56
Amy
FS: 3x9 @73 - feel like I could of pushed myself with more weight but didn't want my form to fall apart. Ring rows scaled to the bench. Single-arm rows @25, felt tough, but good!
Posted by atripodi on Wed, 2013-01-23 22:19
Front Squat: 115 x 3 x 12I

Front Squat: 115 x 3 x 12

I got some form correction and I feel it helped a lot. Looking forward to adding more weight

I did dips on the bars, and doing them properly made them really hard.  I wasn't able to bust out 9 in a row but I got all 27 reps, eventually.

Rows: 35 x 3 x 12.  I could have done more.

Posted by chris.sulham on Thu, 2013-01-24 13:32