"Elevation"

Back Squat 5 - 5 - 5 - 5 - 5

Compare to results from 091214

Then

AMRAP in 10 Minutes:

• 5 HSPU
• 5 Ring Dips
• 10 Pull-Ups

Post results to comments.

 

Ericka is shown performing Back Squat using the high bar method.

Comments

[Katie]

95-125-135(2)-115-115

The last two sets I did box squats to work on my hamstrings.

Amrap 5 Rounds (GHD pike hspu, box assist ring dips)

Thanks JB, Jim and Gatekeeper for keepin me going on those squats!

[Gatekeeper <>< -III-------III-]

BS 145-150-150-150-145 nursing an aching back.

AMRAP 5 rounds RX resulting in krispy shoulders.

Katie, thanks for sharing the bar again and way to keep working on your form despite the discomfort of using the box.

Juan, good to see you doing HSPU. Jonathan's advice about sensors on your hair sounds like a good idea. :)

Hollywood, Great job on those squats! You make it look sooooo easy.

Great job Pacemakers!

Thanks G!

[Katie]

It was good to meet all the new peeps this morning!!!

Where's everyboday at???

[Katie]

Dennis....it's always an adventure working out with you!! ;)

[She-Ra]

Good job Kaite! But.. what are box squats? I hope your back feels better captain D! I'm getting over a cold too.. boogers and all XP

Yesterdays WOD:
Back Squat
2-2-2... x10

135,140,145PR!

[G]

Here you go She-Ra

http://media.crossfit.com/cf-video/CrossFitJournal_TateBox1Pre.wmv

Miss ya Girl! Congrats on the PR!

[G]

Here's another one with Rachel in the vid

http://media.crossfit.com/cf-video/CrossFitJournal_TateBoxSquat2Pre.wmv

[Nacho Burpee]

Dave Tate says the buzz word "Quad Dominant"

[JD]

135-135-185-205-225

I did my first HSPU and ring dips with no box!

I love this WOD.

[Arnold]

95-115-125-135-145(PR)

5rds(2 abmats HSPU,most box assisted ring dips)

[Katie]

Nice job Arnold and She-ra on those PR'S!!!

Y'all got some strong legs!!!

She-ra...box squats are for people who have no hamstrings and big boot-tay!!

[Bobo]

alternate wod:
3 rounds
50 KB swings 53lb
15 ring pullups
15 ring dips
50 squats

22:04.

Everything was way too tight to try the back squat wod today, so i went with this to work everything out.
Thanks Lopez and Dennis for pushing me to the end. yeah, i wanted to give up, and you guys kept me going.

[Gina]

125-135(pr)-135(form)-145(pr)-150(4)

7 rds(20# seated press, elev para, 2"band pu)

Thanks Toe for being such a great partner - way to go heavy!!

Thanks JB for the push!!

I'm off for my appt with Mr Foam Roller...

[Easy Rider (Robert Hammond)]

185-185-185-205-205

4 rds (RX)

Did first 3 rounds in like 3 min. then hit a wall on HSPU. Then it was like I could not do one rep...frustrating. I seem to have about a 20 something limit on HSPU on any given 24 hour period.

Very different capacity than other movements like pushups or pullups.

[famela]

120-135-145-155-165(3)
1 blue pad/ab mat 4 rounds

felt the bar sliding off my back on my last set. Need to pay attention where I put my hands when the bar gets heavier..

Fun energy this morning!! Nice to see John B. back in the box and Ox with Tcats!!

[Billdozer]

Wasn't feeling it today, stayed light.

135-165-225-225-225

AMRAP
5rds(2abmat)

[Bitchy Eggroll]

95-105-115-125-130(PR)
7 (15# seated, parallel dips, 2")

Gina, you did awesome today. Thank you for being my partner at the short bar. I will be your partner anytime. You sure did push me!!!

JB: Thanks for the greatr advice.

Can't wait for the tcat reunion Friday! Anthony is coming!!! yeah!!!

[Jen]

85-90-100-105(PR)-105
6R (pike,elevated para dips,1/2")
Nice to see you again Robert!
Wow! Toe! nice weights on your back squats!
See ya T-cats on Friday morning!

[She-Ra]

ohhh.. got it!! :) I need to do some of those then too tee hee.

Look at those T-cat girls! PRs from both fam and Arnold.. NICE!

Today's WOD:
50 wb
25 pike pull-ups
40
20
30
15
20
10

25:43... not a great time, but I did use a 20 lb wall ball (first time ever!), and we only have 5, so we had to share. also.. i did the first 25 PUs kipping L. so that took me forever, then i scaled to doing toes to bar!

[Playboy (fka bryan g.)]

165/185/205/225(4)/215(3)

4+10 (2 ab mats)

[G]

She-Ra, that's a milestone on the the 20lb wall ball shots! Way to go!

Jason Desantis, good work on your first HSPU. A lot of work even with the abmats.

Btw, first official WOD for Caci!

[G]

5reps
145-155-160(5RM PR)-160-160
Same weight again on last two sets to concentrate on form and standard depth.

MetCon: 5 rounds (1 abmat HSPU)

[sharon]

95-100-105-110-115

5 rounds - 20# SDBP; box assist ring dips; 65# bent over row

[Billdozer]

Toe, it will be an offical T-cat reunion if we can get Todd and Mikey to come.

[sean]

185-185-195-205-205

7rds (pike push, the rest was rx)

[Bob]

155-165-175-185-195(3)

4+19 (BARD, PIKE)

[JUDY]

Good job Gina on your PR!

115-120-125-125-135.
6 rounds, my first HSPUs (2 ab mats), box asst ring dips, and green band PUs. I'll give myself credit for being 5 PUs shy from 7 rounds =)

[Admiral Skywalker (Nate)]

165-185-205-225-245

5 rounds Rx

Probably a bit low on the squat weight

[Stacy]

135-165-225-225-225

6 rounds Rx