Wednesday: 120111

Posted: January 10, 2012 by Todd Katz in WODs
Tags:

Skill: Air Squat

Front Squat

5-5-5-3-3-3-1-1-1

Post loads for each round to comments:

Coach’s Notes: I’m going to teach the Air Squat at its very basic and fundamental purpose. It is CrossFit’s number one foundational movement and it must be mastered. A healthy air squat will make all of your other squats, and Olympic Lifts better. 3 minutes of squat therapy everyday will go a very long way… even if you already have a great squat there are many things you can do to make it better!!! Don’t ever settle for stagnation. You will then get in groups of 3 – 4 and coach each other. Offer suggestions to each other to try and make your air squat better. Test out the suggestion and see if it works. Today try and go for a PR at each of the different reps.

5 REP Compare to: 111101

3 REP Compare to: 111223

1 REP Compare to: 111011

Comments
  1. Susie says:

    I am attending the 7 am classs tomorrow. I mistakingly signed up 6am. Please take the 6am spot if you want.

  2. tpham says:

    Available: Brand NEW pair of adidas PowerLift Trainer weight lifting shoes in men’s size 8.5. Bought from Rogue Fitness for $90, will sell for $80 (basically shipping back to Rogue). Color is gray/red/black. Let me know if you want them. Here’s a link:

    http://www.roguefitness.com/adidas-weightlifting-shoes.php

    • tpham says:

      5′s: 135, 155, 165 (PR)
      3′s: 175, 195, 215 (F)
      1′s: 210 (PR), 215 (PR), 225 (PR)

      Totally floundered on trying to get 215 for the 3′s, but definitely good to have the other PR’s. Did not meet the goals for the day which were:

      5′s: 135, 155, 165
      3′s: 175, 195, 215
      1′s: 225, 235, 245

      Did not get 215 for 3′s and ended 20#’s short of the goal for 1′s. Next time.

      Great lifting with Timbo and Shawn! You guys are strong as all get up!

  3. Tony E says:

    my 6am is open, having knee issues.

  4. Nancy says:

    Stasy is taking Tony E’s 6am spot

  5. Derrick J. says:

    7am is open…going later in the day.

  6. lorisam says:

    7am is open

  7. Jon W says:

    115×5, 135×5, 155×5 (PR), 165×3, 170×3 (PR), 165×3, 177×1, 180×1 (PR)

    Set PRs on all 3 – 5# PR on x5, 5# PR (I think) on x3, 25# PR on the x1. Felt like I could have done 185 x1 but ran out of time – will shoot for that or better next time.

  8. Darby says:

    5s: 75, 1

  9. Darby says:

    5s: 75, 105, 125
    3s: 145, 165, 170(PR)
    1s: 180, 185(fail)

    Great job to my lovely partner Holley!! Fun watching Cindy, Kasey, and Wee Senior lift :)

  10. 5s: 95, 125, 135 x 4
    3s: 135, 140 x 2, 140
    1s: 145, 150 (think PR)

    ran out of time, think I had 155 in me

    Great fun with all the sistas, specially my beeatches, Ali and Kasey

  11. Eric says:

    5x (135, 155, 175pr)
    3x (185, 201pr, 201F)
    1x (201F, 205, 210pr)

    Thanks to Nick and Todd for the timely coaching on my form. PRs on all 3 rounds.

  12. Colleen says:

    5 * (75,85,95) 3 * (75, 85,105) 1 * 115 f

  13. fnotarangelo says:

    5x 95, 115, 135, 155
    3x 165, 185, 185
    1x 195, 215f, 215f

    Thanks John and Dan!

  14. Nelson says:

    5s: 155, 160, 165×3/160×2
    3s: 170×2, 170×2, 160×3
    1s: 175×1, 180(f)

    No PRs today but tied 1RM

  15. Susie says:

    5 (65,75,85) 3 (95,105,110) 1(120)

    Def PR
    thanks Todd and Ryan
    loved working with Jill and Lauren
    Lauren…thanks for push!

  16. Wee Ali says:

    5 reps: 95, 125, 140 (PR)

    3 reps: 145 (PR), 150 x 2

    1 rep: 155 (PR), tried 160 but failed

    Great working out with Kasey and Cindy……fun watching Darby and Holley crushed it. Girl power!!!

  17. Paulo Santos says:

    1RM: 235# (Failed 245#)

  18. Cage says:

    5x – 225, 245(pr), 255(pr)

    3x – 275, 280×1, 275×1

    1x – 300F

    Might have gassed myself during the 5reps but thats ok.

    Thx Nick for the shirt!

  19. NickyB says:

    135, 155, 175 x 5
    185, 201, 215 x 3
    235, 246 x1 (PR)

  20. Holley says:

    5s: 75, 105, 125
    3s: 135, 145, 155 (PR)
    1s: 165 (f), 165 (f) 165 is my 1 rep max and I just couldn’t get it today… If we had more time, I’d probably still be there until I got it…

    Way to kick some @ss Darby, Kas, Cindy, and Ali!!

  21. Ian says:

    155,160,165 x 5
    170×3, 190×2, 190×2
    200 (f)
    190 is a PR

  22. Lauren says:

    5(95, 100, 105), 3(110,115,120PR), 1 (130)

    I think this is right, but I might be a little off on the sequence. 120 for 3 is definitely a PR, but I can’t find my previous 1 rep. Had fun with Jill and Susie this am!

  23. Kasey says:

    5: 95, 125, 130
    3: 130, 135
    1: 135, (f) 140
    Correct me if I am wrong with my numbers..
    GiRL Power this AM 6ers !!!! <3

  24. dan says:

    5x : 95, 115, 135, 155
    3x : 165(f), 165(f), 155
    1x : 165, 170(f)

    good working w/ John & Frank

  25. Jason Schneider says:

    5x – 135, 135, 145
    3x – 165, 205, 215
    1x – 235, 245 (f), 245

  26. Peggy says:

    5: 85, 100, 105
    3: 110, 115, 120
    1: 125, 130 (F), 127.2 PR

    Wearing belt and breathing out on the way up helped with the black out/dizzy feeling I usually get with squats.

  27. Kistin says:

    With Rachel, but can’t remember exact progression…
    5: 83
    3: 93 then maybe 103
    1: 103, 108, 110

    form on 110 was probably questionable… thanks Rachel!

  28. Tanya says:

    Can’t make 9:30 Thursday morning class tom, my slot is open

  29. Noah Merlin says:

    5: 185,205,235
    3: 255, 265, 270×1
    1: 270, 285, 300(f)

  30. Derrick J. says:

    5′s: 165-175-185
    3′s: 195-205-215(F)
    1′s: 215-DNF-DNF

    Lower back didn’t let me go any further. :-(

    Anyone know a good chiropractor?

  31. Scott S says:

    5:30 is open. Torqued my neck on fast OHS, so I’m giving it a rest.

  32. 5x: 115, 145, 160(two were not below parallel, so, x3) (PR: last time failed fully at 3rd rep, not even to parallel so recorded 160×2)
    3x: 160, 165(PR), 170 (x2) (PR)
    1x: 175(PR), 180 (PR)

  33. Tim N says:

    5x(185, 195, 205)
    3x(215, 225)
    1x(240)

    started heavy ran out of gas and time

  34. Mirza says:

    Cant make it to 6:30 PM class today, my spot is available.

  35. Lou says:

    115, 135, 150 x 5
    160, 170, 185 x 3
    205 x 1
    225 x 1
    240 x 1 ( parallel)

  36. Rachel C. says:

    Nice working with you too Kistin!
    5: 83
    3: 93 – 103
    1: 103, 108, 110
    (We may not have been great at tracking our reps, but it was heavier than my last FS by 15#)

  37. monroemiller says:

    WOD: (135, 155, 165) x 5 – All pr I guess… first time for 5
    (175, 185, 195) x 3 – no pr
    (210, 225, 235, 245F) x 1 – All pr!!

    -Previous pr on any FS was 205 for 3
    -Awesome lifting with you John… your the man

  38. 5: 95, 115, 145
    3: 175, 186 (x 2), 186 (x 1)
    1: 200, 206F

  39. yeahman55 says:

    185×5, 205×5, 215×5 (PR).

    225×3, 235×3, 245×3 all (PR) don’t think I have ever gone above 205.

    255×1 (PR), 265×1 (PR), 275×1 Failed not all the way down on squat.

  40. Jon says:

    135/155/165 x 5
    175/185/195 x 3
    210/225/235/245 x 1

  41. Shawn says:

    115, 135, 155
    165, 175, 185
    205, 210 (f) didn’t go down far enough, 215 (f)

    Great lifting with Timbo and Thi! Thi you Killed it today! Nice work!

  42. Abe says:

    115(x5), 135(x5), 145(x5), 155(x3), 165(x1), 170(F).
    Nothing to write home about, but PRs for all.

  43. Ashley B says:

    50, 55, 60 (x5)
    65, 75, 80 (x3)
    90, 110, 110 (x1)

  44. Larry Finkel says:

    5: 95, 105,115
    3: 115, 120, 125(PR)
    1: 135, 145, 155(PR)

  45. Angela says:

    155- 1 rep max. Forgot the rest of the weights getting there :)

  46. Heather says:

    5: 53, 63, 73
    3: 83, 93, 98(fail)
    1: 102, 106(fail). I can’t remember the exact numbers, but it was definitely a PR!

  47. Andy M says:

    225,245,260 x5, 275x 3, 300x 2

  48. Elana says:

    5 x 50,60,80
    3 x 100, 110, 115 (x2)
    1 x 115, 120 (F), 115

  49. Amanda Esposito says:

    CrossFit RVA again today:

    Amrap 15 mins
    9 Deadlifts (155/100)
    12 hand release push ups
    15 box jumps (24/20 in)

    8 rds, 9 DL, 6 push ups, Rx… Was wiped out after that

    HDCF is still way cooler and I miss you guys!

  50. Ross says:

    135×5, 225×5, 255×5 (PR),
    245×3, 245×3, 275×3 (PR),
    315(f), 310(f), 295×1, 310×1 (PR)

  51. Mandy says:

    5x: 80,90,95
    3x: 105,110,115(2)
    1x: 120 (pr),125 (pr),130(f)

  52. Atacan says:

    5 Reps: 95, 115×2
    3 Reps: 120×3
    1 Reps: 125 PR

  53. nick says:

    5x: 95, 115, 145
    3x: 175, 195(2), 186
    1x: 200, 206

  54. Todd Katz says:

    165,185,205 x 5
    205, 215, x 3 pr
    225 x1 235×1 pr

  55. Desiree says:

    55 –> 70. I failed at 85lbs..but think I could have done at least 75/80. Ran out of time.

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