Monday, January 23, 2012

A) Back squat 5x5

B) 5 rounds

5 burpee box jumps (20/20)

10 ring rows

15 mod ghd situps

Comments

[Patrick]

Backsquat: 315*5, 325*5, 335*5, 345*5, 355*2

WOD: 8:50

Used the GHD machine today. Hip flexors were done after today's lifting/workout.

[david]

bs 5 by 3
345 held
wod
10 minutes maybe not sure - used reverse hyper instead of ghd today - pushed on guts - makes me feel icky......

[Kurtis]

Kurtis

Back Squat 5X3 @ 275# (As per Coach Ryno's Regimen - will add 10# next week)

WOD: 9:00

Did bent over barbell row with 135# instead of the ring rows. Loved the mobility cash out today - definitely need to do more of that stuff!

[Terryl]

Back squat at 5x5 @ 275 - this was my previous 5RM in October. Think I could go for more next time.

Wod - used 135# barbell rows - 7:58

[Joey]

Great class at 11! I love squat days, especially when I get to watch people squat nice and pretty like our members do :)

Back squat - 355x1, 375x1, 395x3. Felt good!

Wod - 7:37. Used 135# barbell rows and real ghd's. Sorry neena, David and Tyler for monopolizing the ghd today...you get it next time I promise!

[Heather G]

Heather

5 posts by noon!! Lets keep it going. I know you all come here to see what people are up to. Its a good way to stay intouch with the larger CFLA community. Doesn't need to be witty or funny just what you did or how you felt about the workout. One of my goals for 2012 is to do a better job of posting my progress and this is a start.

Back squat 5x5 this morning before mammas class. Used 215 which is higher than my 1rm six months ago. Hollow rocks have taught me alot about body postion in my squat and keeping my core tight.

[Mike]

Mike @ Dynamic Strength & Conditioning (OooooOoOoOo that's catchy. Aka the dank, dark corner of my garage.)

Bteween nightshifts, but was able to sneak this in:

OHP
45x10, 65x10, 95x5, 105x5, 115x5x5, 105x5, 95x5

5000m row, 20:55.
Used damper 5, S/R 21-22, and kept it between 2:02-2:08. Just wanted an easy 20 min low intensity sustained aerobic stint, and a chance to break in my C2. The pain is yet to come. Oh yes.

[Kris Fraser]

Kris Fraser
Back Squat - 5x315, 5x335, 5x355, 5x365..
I have more there, had no problems gettin it up, next time... Happy cause that used to be my 3rm!
WoD - 10:37?
Did OHS @ 75# instead of ring rows as my lats are still f'ed from last week, and real GHD's.. Nice work tonight all!

[Randy]

Randy

BS - 115x5,145x5,165x5x2
Definitely more in the tank, was nice to move a little weight and get back into it after a week off.

WOD - 11:07
Again, nice to get moving. Everything felt good, fatigued on ring rows, but tried to keep moving and did a good job of it for the most part.

Thanks to those that came out Saturday to wish Abby a Happy Birthday and to say Adios to the Hecks! And thanks so much to David and Jas for again, being the best hosts! We are definitely going to miss everyone down here! We will be back to visit, I promise!

[Jayden]

Thought I'd make it 10. And one of my goals is to actually comment. Cause if you were to look at all the comments over the past year and a bit I've been at Cfla.. I don't exist.
Another one of my goals is to stick to a program, and I'm trying one off of catalyst's site-Focusing on oly lifts.

http://www.cathletics.com/blog/blog.php?blogID=1686
worked on snatch/pull and front squats.
3 sets 10 strict chinups, 15 strict ring dips
3 sets 75 second plank, 50 fist twists.
Good day at gym after rough weekend at work.