CrossFit East Bay WOD @ GWPC 100301
This was the best video I could find that showed all three barbell squat movements. However, it is not ideal: he has a bad habit of not coming to full extension at the top of each squat (which he admits is a problem), and he's only going to parallel at the bottom (we go below parallel). Do not emulate this ROM, or I will yell at you.
CrossFit East Bay WOD @ GWPC 100301
"You Don't Know Squat"
For time:
50 Squats
10 HSPU
50 Front Squats 45#
10 HSPU
50 Overhead Squats 45#
10 HSPU
50 Back Squats 45#
10 HSPU
50 Squats
Post time and impressions to comments.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
I am assuming the women's weight is 30#.
OMG, I'm still a little sore from Wed's 200 squat wod. Hopefully the quads are in better shape for a wod like this.
The RX weight is 45# for everyone.
Due to equipment limitations, those who wish to scale may do so in one of two ways: either dropping the weight to 30#/15#/dowel, or dropping the reps to 30 (instead of 50).
16 minutes i think?
subs galore:
50 squats
10x30+ # weight vest(weight uncertain)
50 squats (weight vest)
10 pushups (weight vest)
50 squats (weight vest)
10 pushups (weight vest)
50 squats (weight vest)
10 pushups (weight vest)
50 squats
around 24 minutes RX
not an impressive performance, pretty sure i was the last person to finish by a good bit
19:52 Rx
Pretty good pace until I hit the overhead squats. From that point forward, I had to break up everything into sets of 10, 15, 5, 3, 2 and even 1. Blah.
15:35
subbed funky pushups (mountain climber?) for HSPU
22:41, scaled: 30# bar, pike pushups
3rd day on; that was tough.
Did some funky scaling (like Doron) to keep some stress off my injured back. 15:07
10 pushups with a 40# vest instead of HSPUs.
Bar movements done with 40# vest and dowel instead of bar.
18:43, 30# bar, pushups that resembled doing the worm. I'm surprised I can walk today.
I'm rendered absolutely useless today, thanks a lot daniel
In a tiny gym in Middletown, while watching some enormous guy do crazy things with his enormous triceps, subbed 10x3 135lb back squats.