Monday, September 26, 2011

11-09-23: Squats and a wallball boxjump couplet

Elm City CrossFit WoD for Friday September 23rd, 2011
Karianne Dickson learning squat variations from one of the squat masters, Louie Simmons. (

Wall-balls. The med-balls help those athletes squat down to full depth. Which makes wall-balls more difficult. I agree with some of the criticism: If I'm 200# and 6" tall, and can hit the target with upper body strength alone, why do I have to squat all the way down?! (Tip of the hat to Drywall Crossfit)(

Box jumps.

Strength: Squat
  • 1 x 10 @ 75% (210#)
  • 1 x 8 @ 80% (225#)
  • 1 x 6 @ 85% (240#)
  • 1 x 4 @ 90% (250#)
WoD: 2 Rounds for Time
  • 15 Wallball 20#
  • 10 Box Jumps 24"
The squats were heavy, but doable.  I'm still working off a calculated 1RM of approximately 278#, but having not failed on any reps, its possible it should be even a bit heavier. Still, better to get in the workload and build up to a heavier max. It having been a sparse crowd, we all had our own squat racks, so it was nice being able to work at my own speed. Though, it didn't work out when I was the last one done and had to transfer somewhat quickly to the couplet.

Wallballs and box jumps. Ugh and more ugh. 2:20 later it was done.

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