Karen Costello Queen of the Strong!
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Fairly limited today due to tweaking of back on Opukie. Isolation okay:
Pushups – 50-40-30-20-10
Curls – 30-30-30-30-30 (15 each arm) 35 lbs each arm
Hallow rocks – 40-30-20-20-10
back in action tomorrow light weights. last chiropractor appointment today.
Get Better!! I did something to my lower back this morning but I think I caught before it turned into a pull.
Thanks for KC, Cindy2, and Rebecca for working with me today. Hopefully the next time proper form which still needs work I’ll be able to do the 135. I got down with it but struggled getting it up.
135,155,165,175 – stopped as my back tightened up. Nice working with Bob this morning and seeing him through around 225 without any problems.
This was my first time doing Back Squat. Thanks for help Chris and Vick
115, 125, 135, 155, 165, 175 (PR)
Should have moved the weight a little faster so I could’ve found failure.
Got my first muscle up today!! It was strict, but not pretty. Got stuck in the transition for a few seconds. And did my first bar muscle up on the new bars mounted to the wall.
Got your muscle up AND stayed stuck in the transition for a few seconds?! Sweeeet! Congrats.
CONGRATS! First muscle up is awesome, I’m quite jealous :)
Thanks! I’m sure you’ll be getting your first one soon
Just blame your lifting partners, that’s what I’d do. At least we didn’t try to kill you like Rich.
Way to let your inner muscle-up out! You couldn’t let me have this one thing, could you? :D
Great Job brother super excited for you!!!
Was looking to hit over 200 today but it just wasn’t in the cards.. Good work to Cindy and Kristi!
you did great. and bounced back from the 195 snafu
seriously sweet numbers!
Holy jebus crackers Coach Darby! Those numbers rock!
Awesome job coach Darby
135, 165, 205, 225, 235 (PR)
likey likey Nico
85, 95, 105, 115 (PR), 120 (PR)
95, 125, 145(f), 136, 141
Not my day..need more deep squat therapy
245, 275, 295, 300, 306
Good squating w Drew and Stamp today. Nice work guys
i’ll say it again, “Nice tight shot group. Best 5 reps of 306 I’ve seen.”
95, 105, 115, 125, 135 (x1)
Very happy with this. Haven’t don’t a max 5 rep scheme for back squat, but previous 1 rep max was 125. Glad to finally get bodyweight+ x1.
Finally, my shoulder is starting to cooperate! 83, 93, 103, 113, 124. Great workout – thanks Jeanney and Lauren.
Did squat progression workout on Sunday (OHS, front, back) for sets of 3-5. Also nursing a bad right shoulder so missed yesterday as well. Ran and did double unders yesterday – today’s menu includes more abuse on the treadmill, more double unders and working on some other weaknesses (Just so you know I’m not slacking) … Have fun w the squats
185, 205, 215, 225, 245 (PR)
I referred to the NSCA poundage chart using 250 as my 1RM, based upon the CF Total in late December. That progression of 5 had me ending at 210. My last 5×5 of Back SQT (Aug 2010) ended at 205 .. 19.5% increase.
I’ll take it.
nice pr today stamp…looked solid
115, 125, 135, 155 (pr), 165×2 (pr)
I kept the bar lower on the shoulders and apparently kept it a little too low at 165 and had to bail on the way up. I think I could have stood it up five times if my grip was a little surer.
The latest 1 RM I could find was 145 from CF total in November so I’ll take 165 x 2.
45, 75, 85, 95 (4), 95
1st time doing back squats. had extra time at the end so tried for 105 was able to complete 2x at this weight.
Nice job today, and today was my first time doing back squats as well.
I’m unable to make the 12 noon class. :(
95, 115, 135, 155, 180 (1x) and then dropped down to 165 for 5 more.
I was happy – maintained good technique and had good lifting partners (Robert and Vic).
95, 115, 135 x2, 140
135 lbs, 165 lbs, 185 lbs, 205 (x2), 205 (x1)
Looked back at workout log and the most I’ve ever back squatted was 110 lbs, so everything was a PR today.
Worked out with Devin and Kevin at the 10:30am class. It was like being in the presence of gods I say!
Thanks Rich for the coaching! Definitely helped me to get to the 200+ lb mark!
Very nice work today T-Rex!
Wild man! Congrats!!
135, 185, 205, 225×4, 225
45,75,85,95,105,115,135(F) @ 2x SHOULD HAVE GONE 3!
Nicole did we really do 135? I can’t remember the final number. I should have done the whole “pushing the floor apart” the entire time. Thanks KC for showing me.
Yes you and KC really did do 135, I gave it the good ole college try but half way up is all I could do.
83, 93, 103, 113×3, 113, 124×2 – I really wanted to keep going : )
135, 165, 185, 195, 215
Just realized I should have gone for 235 because the last time we did 5×5 was my 2nd week at I topped out at 135.
worked with Big Brandon and New Hampshire’s finest (Pat F). Both Monsters!
Great work boys …
135, 165, 185, 195 (4), 195
You too. The last set was solid.
135, 155, 185, 205(PR), 225(PR)
135, 155, 185, 205 (PR), 225 (PR).
135, 185, 225, 255, 285×1
Kevin B and I teamed up with Thi-Party for some fun today!
Just realized.. 1RM Back Squat PR by 10#…
nice job brotha
45 55 65 75 85…+1 95 +1 100
135, 185, 205. 225, 245, 265×1
…Nice working with Brandon and Mazz
Ok considering the long run on Sunday that we’re still feeling in our knees and I know I can do more than 265. I want 300 in the coming months.
83, 93, 104, 113, 124×2, 118 (pr)
85, 95, 105, 115, 125, 135×3
95, 125, 155, 175 X 2, 165 x4
SO much fun with Kat, Mel and my new synchronized ab roll partner… Megan!
Thanks for all the pointers: knees out… knees OUT! (or more like the repeating one pointer)
I don’t know if I’ve ever had so much fun doing Ab work :)
I think these are all PR’s for a five set of back squat.
u da man!
135, 225, 275, 295×4, 295
95,106,115,125,136 – I’m pretty sure my one rep max was 135 from crossfit total, so a little PR. So fun working with Mel, Dina and Megan–you guys did amazing. Hope the back feels better soon Kelly!!
Thanks Katona! I stayed late today and tried rolling it out and stretching. I am icing right now. I hope it heals up quickly as well.
Great work Kat. Let’s not forget those great shoes you were sportin’!
I’m pretty sure the new shoes gave us both a little extra umph! :)
65, 75, 95, 105, 115, 75
went light today and focused on form because I injured my back doing push jerk yesterday.
Had a great time lifting with Connie and Karen! Thanks for adopting me today ladies! :)
Kelly — it was great to see you and Connie at the evening class tonight – and great meeting Karen!!
106 115 126 135 146
Great working out w/ Coach Megan, Katona, and Pebs!
Way to go for that 146! It was beautiful!
Mel, your form is dead on! So much fun to watch
135, 165, 185, 205, 225×4
This is Josh
You did awesome tonight. Great depth on your squats and good fight.
85; 95; 115; 125; 135
45, 65, 65, 80, 80
Thanks to Kelly and Connie for making my second crossfit workout awesome!!!! :)
185, 205, 215, 225, 235 x2
95, 106, 115, 125, 136
Loved the energy from both ladies lifting groups! It’s inspiring to watch y’all push through these lifts. Yay for body weight squats!
135, 185, 205×3, 193, 195
135, 165, 185, 205, 215
95, 106, 115, 126, 135, 145
I did this on Sept. 12th 2011 at Crossfit Glasgow (I am posting here as I have no record of any back squat numbers)
40kg/88lbs, 50kg/110lbs, 60kg/132lbs, 65kg/143lbs, 70kg/154lbs x 4
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