Monday, November 30, 2009

Front Squat 3,3,3,3,3

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10 comments:

  1. JustinNovember 30, 2009 at 7:26 AM

    Chris: Way to charge through two of the toughest wods back to back.

    Fletcher: Yes, they were all squat snatches and they sucked.

    WODoers: Haven't pulled the trigger on the rack yet, so I counted my squat clean as a rep.

    135x3
    155x3
    185x3
    205x3
    225 power clean pr
    230 squat clean pr(after several misses)
    Then back down to 205 for max reps, I wanted ten but I only got six. 202 to 205 current weight range, but back on measured zone, so losing fat and gaining muscle.

    Looking forward to day o rest.

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  2. MikeNovember 30, 2009 at 12:35 PM

    Hey fellas,

    I went back home to MT for the holiday weekend, and just returned to Houston last night. So, I'll be back in the gym tonight, and trying to play catch-up as usual.

    Went hunting on Thanksgiving Day and the day after. Ended up shooting the smallest 4 point whitetail buck in history and a whitetail doe.

    Then, it was splitting and stacking wood for Mama J on Saturday.

    All in all, a good trip home. Ready to get back in the gym though.

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  3. Myles lewisNovember 30, 2009 at 4:19 PM

    Justen How is the Zone working for you. Do you zone Paleo food? I am doing some work with this Registered Dietician in the gym. She is been a real help, right now I'm experimenting with not eating for 4-6 hours between meals, unless its a recovery protein shake. The protein iI have been using is from a pea and rice protein, which is absorbed better and less allergens. So far so good. Could you email me a typical day of your diet, I want to see what it looks like. Myles@crossfitavalanche.com

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  4. Myles lewisNovember 30, 2009 at 4:43 PM

    Did this 15 minutes after "Joshie"
    225,235,245,255,265, thought the nuts were going to blow out.
    Oh the rest day!
    Myles

    ReplyDelete
  5. ChrisNovember 30, 2009 at 4:51 PM

    Thanks Justin, this cycle certainly was a hard one and I'm feeling it in pretty much every muscle in my body. Sore has a whole new meaning to me now. I'd be interested in what you eat on your diet as well. Shoot me an email sometime cristobal711@gmail.com.

    Warm up 135x5

    155x3
    175x3
    205x3
    215x3
    225x2(almost dumped the weight so I stopped)

    Cool down 185x5, yeah that really freaking cooled me down.

    Man I'm glad tomorrow is a rest day. I am fucking beat up!

    Oh and Craig the guy in that video doing dumbbell power snatches, is a big PUSSY.

    Later guys.

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  6. MikeNovember 30, 2009 at 9:02 PM

    Did the 400m lunge walk and the shoulder WOD's today just because you guys sounded so enthused about the lunge walk.

    400m - 360 steps TT:18:48

    SP - 135, 155, 175, 185f, 185f
    PP - 155, 175, 195, 205x2
    PJ - 135, 165, 185, 205x3

    Wanted to do front squats but don't think I'll be able to make it home on my bike if I do. Felt good as hell to be back in the gym!

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  7. Craig FletcherDecember 1, 2009 at 10:13 AM

    Mike, let me know how sore your ass and legs are about 36 hours after the Lunge walk WOD!

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  8. Elgin Garage GymDecember 2, 2009 at 6:55 AM

    15-12-9 reps for time of:
    Thrusters right arm, 60lb Dumbbell
    Thrusters left arm, 60lb Dumbbell
    "One-hand" pull-up right arm (left hand grabs the right wrist)
    "One-hand" pull-up left arm (right hand grabs the left wrist)

    Jacob 9:55 Rx'd

    Don't know if I did this one right, but I was too afraid to try 60lb 1 arm pull-ups in a for time WOD setup. Still a good workout however.

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  9. MikeDecember 3, 2009 at 7:55 AM

    I forgot to post my results on this one from Tuesday night.

    165, 185, 205, 215, 225, 245x1

    Felt really good even though my legs were sore. I think I could've gotten 235 on last set, but wanted to fail, so I kicked it up a notch.

    Legs were about as sore as anything I've felt before 36-48 hours after the walking lunge. I think they're on the mend though.

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  10. Craig FletcherDecember 3, 2009 at 8:51 AM

    Mike - see? That lunge WOD is perhaps the most deceptive WOD I've seen yet. When I read it I was like "no biggie", and even when I did it it wasn't too bad. But the aftermath was much like doing 120+ GHDs. OUCH! For days...

    ReplyDelete

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