090911 – Back Squats and 10 min Cindy

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TillyPullupsBack Squats
5-5-5 @ 80% max single

Then 10 minute regular Cindy (not retro)
5 pull-ups, 10 push-ups, 15 squats

Post Back Squat loads and rounds of Cindy to comments.

Overheard at CFR: “The only thing worse than my ego, is my cardio!”

Foundations: Get started with CrossFit! Next series of classes Mon/Wed, Sept. 14/16, 7:45-9pm. Sign up online; email or call for details. *Next classes won’t be until October.

Picture shows Tilly, who came in to do some extra work on Pull-ups, on her birthday!

Saturday: 9am Painstorm “The Olympic Bar Mile”; 10am “Broomstick Mile”

23 thoughts on “090911 – Back Squats and 10 min Cindy”

  1. Good luck with your surgery today Shae!

    And, Nurse TLC will be first to come and lay some tenderloving smackdown if you don’t follow the recommended recovery time ;)

  3. Wow, what a great 6am class this morning! The energy in the gym was palpable. Lots of new faces in there, everyone working their tails off. Good work Jack, Norm, Janet, Cliff, Chrissy, Diane, Stanley, and Rebecca!

    I did 175 for the back squats. I probably should have gone a bit higher.

    Mini-Cindy:
    9 rounds plus 5 plus 10 plus 8.

  4. We have a Jack, Janet, Chrissy AND a Stanley? Plus a Norm, a Cliff, a Diane AND a Rebecca? It’s like a completely awesome 80′s television retrospect!

  5. LOL Leya! I may have to come to a 6am class, just for that!

    Shae – I hope your surgery goes well today and that you have a speedy recovery! You’ll be pounding out more muscle-ups before you know it, and with no pain. Thinking of you today :)

  8. 11 days into the Paleo challenge. In case any of you taking part are needing some encouragement about what you’ll get out of this, Robb Wolf’s blog has a really interesting first person account from an accomplished CrossFitter.

    http://robbwolf.com/?p=710

  9. Barbara beat me senseless, Kelly kicked me in the groin and Oly lifting flipped me the bird. Will back squats break my spirit? Story at 7PM

  10. Never mind. I cancelled out and decided that the painstorm on Saturday will be my undoing. Hopefully there’s enough people that every single bar is spoken for. :-)

  12. Did back squats at 165lbs, Mini Cindy rx’d: 3 squats shy of 9 rounds. And, I got another muscle up today. First time since my inauguration into the MU Club that I’ve been able to get another. Good day!

  13. Correct me if I’m wrong, “Olympic Bar Mile” is BW on the bar and walk for a mile?

    I may have to change my plans for tomorrow AM and make it for this.

  14. Harlan, it’s the Broomstick Mile with an olympic bar with some running. Although I think we should try it your way next time.

  18. Late cancel for today. Just can’t pass on oly bar mile. Love, love, love this WOD and I’m thinking the 45lb bar for this year.

    Ps. Happy early B-day Pam!

  19. I tweaked my back sometime this week and had a poor showing at OLY club last night. I left pissy and I am a tad ashamed. Sometimes when you do everything right the injury still sneaks up. That and Paleo has made me its b*tch by breaking me down, I hope and think its starting to build me back up. So I came into todays WOD with no expectations, but left with possibilities in the horizon.

    Back Squats 205×5 (loaded it wrong), 215×5 (proper amount), 225×5 (laziness to change the weights). I know there is a purpose for the weight being the same, but thats the truth I have written.

    Mini Cindy 10+1
    Tried an experiment today and paced the rounds. Instead of starting fast and furious, I ended fast and furious…..seems like I would have had the same result./?

    So why can I back squat 225 x5 when my back is out, yet couldn’t snatch 85lbs last night? I think its in the movement.

    So why will you care about any of this? Just in a sharing mood I guess.

    Good Luck Shae and Happy B’day Pam.

  20. thankx guys.surgery went well.im in a sling for 2 weeks and im kinda stoned right now.had my shoulder blocked(frozen by stickin you with a needle in your neck…when your under)and its starting to ware off.so now im rockin some morphen and eating some non-paleo food and lots of it(Big smile)with one hand and its really messy.
    Painstorm looks like a blast,really does!

  22. We are back from our Level 2 training. It was amazing and intense. Wednesday was 10 hours of training and coaching, Thursday was 4 1/2 hours of testing. We (Aaron, Robin, Franz) all came away from it with so much. We are all better trainers and tonight Franz and I coached full classes on the back squats and Cindy, and I’m telling you, we feel like we have eagle eyes!

    My own back squats after everyone else:
    Warm-up = 45×5, 95×5, 135×5
    Used 155 pounds (rounded up from 148)
    155×5, 155×5, 155×4 (got stuck at the bottom on the last rep, tired from trip).

  23. Pingback: 090917 – Back Sq and DL/PU