Submitted by benjamin on Sun, 2013-01-27 21:00
STRENGTH:Back Squat 5x5< 1 yr., 5x8< 6 mo., 5x10
WOD:"Whatever, whenever" 3 Rounds 12 Bench Press 135/95 (L1: 110/70, L2: 75/50)15 One Arm KB Cleans (alt. arms) 17 Box Jumps 24/20 Rest 2 minutes
Back Squats 5x8 at 85lbs with flat sets.
WOD: 11:47, 75#, 15#, 20" box
I completely mis-scaled the bench press and should have dropped the weight to 50# to complete the sets. Now I know.
i should have got another flat set at 265lbs
wod 10.00-10.20 95lbs b.p. could have gone heavier, 35lbs k.b., 20 inch box. my knees were not feeling the jumps today
Back Squat 5x8 .... 85#
WOD: 10:26Bench Press @75#One Arm KB Cleans 35# Box Jumps 2@12" to focus on that soft landing, but ran into an equipment conflict on the last round so 1@20" (not so soft ...)
BS: 5x8 flat @125#
WOD: 11:01 with BP@53#, KB cleans @35#, 20" box
Backsquat to 100# trying to get low
WOD: 8:18 16" 20#KB 33#BP
great to be back!!
Back Squat 5x5 - 145#, this felt very heavy today.... normally can get up to 165#
7:30, 75# BP, 32# Kb Clean, 20" box - loved this one.
ES: S - 275lbs (275, 255, 205 155, 135) , Wod - 9:57 (16in, 95lbs, 25lbs)
I felt amped on the back squats. I made it a point to hang out at the bottom to really stretch everything out and then be able to focus on feeling my muscles out as I stood up so I know what to engage or not engage when holding form. I'm so excited each time I do an A2G, because I know I'm getting lower and lower.
Woof, loved this WoD felt great afterwards. I should have gone heavier with the weight for the KB swings. Made sure to focus on opening hips at the top of each jump. I tihnk I can get a PR for myself next time we do box jumps by adding a few more plates. I felt great with the height and rep scheme, time to see how much I can push myself further on that thing.
I was stoked to see those box jumps. And I totally agree -- heavier KB next time! Maybe 35 or 44. In case folks hadn't noticed we now have some 44#s!
135 x 5 x 10
Squat strength is slowing coming back
9:27, 95lb, 44lb, 24"
I could have gone heavier on both weights I think.
Back Squat: 5x8 - ascended to #205, feeling really good w/ my form
WOD: #135, #35 & 20" single leg stand-ups @ 10:28
6:30 killed 5:30 and Coach J confirmed it!!!!!!
Thanks for the help Heather and Steph, nice to meet y'all!
Squats: 5x10 (65,45,55,55,65) - If I did less reps, I think I could go higher in weight, aiming for 85# next time.
WoD: 8:56 - 25# bar, 25# KB, 14" Box (made up of 3 45# bar weights)
So the bench press was super easy. I need to go higher.. way higher. I need to do a skill check on those to see what I can actually handle.
The Kettle Ball seemed a lot easier than last time. I could probably switch to 35#.
The Box jump last time at 16" fatigued me pretty quickly (though that WoD included squats which didn't help). I considered 12" box, but that almost seemed too easy when I tried to. Then we found some bar weights that ended up being like 14 inches, and that gave me a good work out. I think I'll be able to progress to 16inch box pretty quickly.
Met some really nice folk. Can't wait for Tuesday night!