Friday, September 29, 2012
Thursday, September 27, 2012 at 10:55AM 
The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth. - Joel Brown
WOD for Friday:
Back Squats
Work up to a heavy set of 2.
Complete 3X 2@95% above.
Complete 3 rounds for time:
10 DB Step-ups on Box/or Pistol Squats*
10 DB Push Press
200m DB Run (Hands at side)
*DBs- Choose the weight. Focus on quality instead of speed. There will be varying degrees of weight based on differences in balance (may be a limiting factor), and structural imbalances. I don't want you determining load based off of a prescribed load. Pick a load that you can keep your knee properly tracking over your foot and ensure you are not compensating by depending on your back leg for the step-up.
For those of you able to do pistol squats you may do these (10 reps total/5 each leg). If this is easy add a kettlebell.
Post weight and time to comments.
Reader Comments (15)
BS: 195-185-1185-185
WOD: 15:55 with 30lb DBs
BS: 90-85-85-85
WOD: 16.15 with 17.5DB.. I also did not know that we had 17.5 DB till today :)
BS: 175-165-165-165
WOD: 16:30ish w/ 22.5#
BS: 135-185-225-265 / 3@245
WOD: 9:00 with 35#KB Pistols (goblet hold) & 35# DBs
BS: 275-250x3
WOD: 6:25 with pistols and 30# DBs
I'll admit it, I should have gone heavier on this one, probably 40s.
BS: 205 for 2, then 185/185/185
WOD: 11:35 with 30# DBs (step ups)
Hm, faster than Ross today. Must have been his15 pound kettlebell on the pistols.
Nils was going to use the 5# KB, but tweaked his back when he picked it up.
Coming from the guy who can't keep his ankles in line on his back squats.
Its called a stanky leg, Nils. And Luvean said you squat like a stripper. I'll bring singles for Monday if we front squat.
*Singlets
Worked up to 265# x 2, LBBS. Then 3 sets of 255# x 2, LBBS.
WOD in 10:31. Three rounds of--
--20 pistols (10 each leg)
--10 Pushpress (40# DBs)
--Farmer's carry (40# DBs)
Muscle-up practice on roof.
Nice working with you, Pierre and Chris.
BS: 185-175-175-175
WOD: 10:49 w/ 22.5
BS: 220#, 210# 3x2
WOD: 7:42, 30#, pistols
BS 190 -180-180-180 (fail at 195 surprisingly, since 2 weeks ago I hit 5 @ 195. Then again, legs still tired from CFE last night)
WOD: 9:55 with pistols and 30 DB.