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General Fitness 05.12.14


General Fitness 05.12.14

Just want to congratulate Judith ArroyoSarah Hull, Sandra, Chris Hafeken, and Clint Hays,.  They all competed this weekend at Empire Classic Games 2014. I will let them tell you how they  did and their stories but I just wanted to say that I was really proud of you all.

Prep Work:
50ft Duck walk, then
2 rounds
Table top stretch
Couch stretch

Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
*15 min time cap

4 rounds
200m Heavy farmers carry
15 goblet squats w/ single bell
10 ring dips

ACC work
3 rounds
20 false grip beat swings

Cool Down:
Mobility & post results

16 Responses

  1. Trish Place

    Back Squats-
    Set1-115lbs-4 reps
    Set 2-120lbs-3 reps
    Set 3-130lbs-2 reps
    Set 4-135lbs-1 rep
    Set 5 Max Reps-120lbs -11reps
    WOD-25:30 arms hurt!
    Used 35lb KB for goblet squats and farmers carry first 2 rounds then 26lb KB for last 2 rounds. Did dips between the boxes with green band.
    Rowed 1000m. Great Day! 🙂

    1. Trish Place

      Also did 50 calories on the airdyne, 8min squat hold and beat swings on the pull up bar attempted hanging with the false grip on the rings.

  2. Andrew

    Back squats: 4 reps at 220, 3 reps at 235, 2 reps at 245, 1 rep at 260, and 10 reps at 235. Finished the WOD at 15:45, used double 55lb KB for farmers carry, 55lb kb for goblet squats, and banded ring dips. Those farmer carries were a mind game.

  3. Irina

    Back squat
    160, 170, 180, 190. 9 reps at 170. Felt heavy today.
    WOD around 17min. Yellows for farmer carry. Rung dips with green band for dips (too easy i need a red one for that or no band). Farmers carry were gasers.

  4. Andrea

    The squats felt pretty heavy- I feel like after my several weeks of not getting in I should have made it a bit lighter. I did 3 squats at my 85% and my knees kept buckling so I called it quits there.

    WOD: used the blue kbs for the Farmer’s carry all the way through and blue for the first two rounds of the goblet squats. Then I switched to the pinkies for the last two rounds of squats. Time: 19:22

  5. Jenna

    Worked up to 125# for 5 reps for max reps..125# use to be my PR..yeah! Used 44’s for the first farmer carry and then had to drop down to the yellows. Great day:)

  6. Back Squat off of 365 lb
    *Set 1 – 4 reps @ 80% 295 lb
    *Set 2 – 3 reps @ 85% 315 lb
    *Set 3 – 2 reps @ 90% 325 lb
    *Set 4 – 1 rep @ 95% 345 lb
    *Set 5 – Max Reps @ 85% 315 lb for 8 reps
    4 rounds
    200m Heavy farmers carry(62 lb)
    15 goblet squats w/ single bell
    10 ring dips(red band support)
    Time- 16:25

  7. Jim

    Based my squats off 265#. Did the rep scheme it was a struggle towards the 90 and 95% for the max reps at 85% I only got 4. I think I really need to focuss on going deeper into the hole, I know my form probably sucks.
    For the WOD I used 53# KBs and did reverse box dips – took me 18:04. I tried banded ring dips at the end I was able to do a few, I was really apprehensive about my shoulder doing these.

  8. Matt Stiles

    Squats: 4x 245lbs, 3x 265, 2x 285, 1x 305, 11x 265lbs (max reps failed on #12)

    WOD: I used the 62# Kb for farmers and goblet squats. Time: 19:10.

  9. Amber

    Still loving the Back Squats! 5reps @85%

    200m Farmer Carry started too heavy on first round dropped down to yellow kb for final rounds
    15 Goblet Squats with single yellow kb
    10 Banded box dips

    Tough WOD!!!

  10. ReneeG

    Used the 53# KB’s for the carry, 35# for the goblet squats (my knee was hurting a bit). Used a green band on the rings for dips, was a bit easy. My back was getting really cramped up after the farmer carry, so that slowed me down a bit.

  11. Hannah

    Back squats are new for me, so I spent the time to actually practice technque and figure out how many lbs I can handle.

    1st set back squats – 35 lb, 5 reps
    2nd – 45 lb, 5 reps
    3rd- 55 lb, 3 reps
    4th – 55 lb, 3 reps
    5th – 55 lb, 3 reps

    200 m farmers carry

    1st – 52 lb total, felt like I started off to heavy

    2nd – 4th – 36 lb total, while it felt like a challenging weight at the time, I think I should have tried for something a little heavier. (I wasn’t as tired as I thought I should be!)

    Goblet squats

    Used 18 lb KB

    Ring dips

    On rings using both green and red bands (the more narrow ones).

    For accessory workout, I practiced my false grips. Basically couldn’t false grip to save my life, but I’ve got to start somewhere!

  12. Brynnen

    Used the 53#KBs for the farmers carry and goblet squats. Used a box for dips. Finished in about 18 mins. Worked on some mobility instead of back squats.

  13. Claudilla

    I did the squat tempo based off of 145 lbs not my 3rep max (I don’t know what my one rep max is because I haven’t done that in a while) Squats felt heavy…then during my set of 85% I realized I had a 10 on one side and a 15 on the other! Someone put the 15 lb plate on the 10 plate rack and I didn’t even double check. Lesson for me read the plates, duh! and lesson for all put plates where they belong 🙂 Thanks!

    I did the first 2 rounds of farmers carry with the 53lb kettle bells. Then for the 3rd round I used the 44lb kettle bells. Then I sucked it up and picked up the pair of 53’s again for the last walk. It was tough! I used the 44 KB for my squats. It took me a long while, well over 20 mins honestly I didn’t even check for time I was so beat up after it. My legs are feeling it today, I love it 🙂 good WOD.

  14. Claudilla

    I realize I don’t make sense in my first sentence! I meant I did my squat tempo off of 145lbs. My three rep max is 155lbs but I haven’t maxed out in a while so I really don’t know what my one rep max is.

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