Squat work
Did the crossfit WOD for the first time in a while
WOD 071212
Back Squat 5-3-3-3-1-1-1-1-1 reps
except we messed up and did 1x5, 3x3, 3x1. Lost count with all those ones
KL: 155; 175,185,195; 205,215,225
SS: 155; 3x175; 195,205(f),195
3 x max reps 20#weighted strict pull-ups
KL & SS: 8, 5, 3
3x10 OHS, 45#
A good workout, though now I realize that we were supposed to do five rounds of 1 rep. Damn. We'll try again sometime later I suppose. In the meantime I though of an awesome workout based on Angie designed to really wreck your core.
"Core Dump"
For time,
100 reps of each:
Knees to Elbows
45# Good Morning
Sit-ups
45# OHS
Sounds awesome right?
5 comments:
Awesome is not what comes immediately to mind. But I'll be interested in seeing you finish it!
Went nice and deep on the squats today, especially Scott. The only thing to watch out for is the dreaded butt wink indicating flexion of the lumbar spine at the bottom of the squat. I find it's sort of a tradeoff between going very deep and losing lumbar curve, and it's driven by hip flexibility issues.
I think we're going to try Core Dump on Monday. (I give Scott full credit for the, uh, ingenuity of the workout but am going to claim responsibility for the name...)
Yeah, I was going to call it core destroyer, but core dump sounded better.
There's a great youtube vid attached to the butt wink forum post, as well as some good practice tips to avoid it.
I'm thinking the KTEs will be the worst. Everything else will feel like cruising after 100 of those.
That's sort of what I figured, so I put the KTEs first. I also split them from the OHS to give your arms some time to recover.
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