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
I am attending the 7 am classs tomorrow. I mistakingly signed up 6am. Please take the 6am spot if you want.
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
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!
my 6am is open, having knee issues.
Stasy is taking Tony E’s 6am spot
7am is open…going later in the day.
7am is open
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.
5s: 75, 1
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
Darby that’s AWESOME! so strong
Beast…..proud of you Wee Junior
Darby You are crazy strong! Love lifting with you.
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
I think you had 155lbs too
dont think so. we never got to that round.
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.
Nice!
5 * (75,85,95) 3 * (75, 85,105) 1 * 115 f
5x 95, 115, 135, 155
3x 165, 185, 185
1x 195, 215f, 215f
Thanks John and Dan!
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
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!
Nice Susie!!!
Awesome Job Susie………….way to kill it!
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!!!
1RM: 235# (Failed 245#)
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!
I believe I said this yesterday, but it warrants repeating; You, sir, are a BEAST! Nice work
135, 155, 175 x 5
185, 201, 215 x 3
235, 246 x1 (PR)
WOW – big weight
Wow – 246 – getting up there with Cage!
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!!
155,160,165 x 5
170×3, 190×2, 190×2
200 (f)
190 is a PR
Nice lifts today Ian!
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!
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
5x : 95, 115, 135, 155
3x : 165(f), 165(f), 155
1x : 165, 170(f)
good working w/ John & Frank
5x – 135, 135, 145
3x – 165, 205, 215
1x – 235, 245 (f), 245
strong neighbor
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.
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!
Can’t make 9:30 Thursday morning class tom, my slot is open
5: 185,205,235
3: 255, 265, 270×1
1: 270, 285, 300(f)
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?
http://unitedwellnesscenter.com/about/physicians/
Dr. Wong
Thanks Noah!
5:30 is open. Torqued my neck on fast OHS, so I’m giving it a rest.
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)
Holy strong woman!!!
5x(185, 195, 205)
3x(215, 225)
1x(240)
started heavy ran out of gas and time
Cant make it to 6:30 PM class today, my spot is available.
115, 135, 150 x 5
160, 170, 185 x 3
205 x 1
225 x 1
240 x 1 ( parallel)
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#)
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
5: 95, 115, 145
3: 175, 186 (x 2), 186 (x 1)
1: 200, 206F
thanks for letting me play Alex and Nick
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.
135/155/165 x 5
175/185/195 x 3
210/225/235/245 x 1
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!
There is no doubt you have 210 and 215 in you!
115(x5), 135(x5), 145(x5), 155(x3), 165(x1), 170(F).
Nothing to write home about, but PRs for all.
50, 55, 60 (x5)
65, 75, 80 (x3)
90, 110, 110 (x1)
5: 95, 105,115
3: 115, 120, 125(PR)
1: 135, 145, 155(PR)
155- 1 rep max. Forgot the rest of the weights getting there
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!
225,245,260 x5, 275x 3, 300x 2
5 x 50,60,80
3 x 100, 110, 115 (x2)
1 x 115, 120 (F), 115
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!
135×5, 225×5, 255×5 (PR),
245×3, 245×3, 275×3 (PR),
315(f), 310(f), 295×1, 310×1 (PR)
5x: 80,90,95
3x: 105,110,115(2)
1x: 120 (pr),125 (pr),130(f)
5 Reps: 95, 115×2
3 Reps: 120×3
1 Reps: 125 PR
5x: 95, 115, 145
3x: 175, 195(2), 186
1x: 200, 206
165,185,205 x 5
205, 215, x 3 pr
225 x1 235×1 pr
55 –> 70. I failed at 85lbs..but think I could have done at least 75/80. Ran out of time.