Posts tagged back squat

CrossFit For Hope – National Mall 2013


pull upsI had so much fun this weekend at CrossFit for Hope. It was a great cause and was worth having work out in the blazing heat, mid-morning in the middle of the National Mall. I didn’t do like amazing well at the brutal workout, but that wasn’t what it was about for me. I just loved being in the mix of the CrossFit community, seeing old friends, doing something all together for a great cause and having fun the only way CrossFitters know how – through fitness!

There were some of the more well-know CrossFit athletes there including Christmas Abbott, Christy Phillips, Elisabeth Akinwale, and Greg Glassman -the founder of CrossFit himself!

Such a great event and I was happy to be there –but in all honesty I felt sluggish and chunky the entire time. Then I saw the pictures and OMG — I look a bit thicker around the middle that I would like and started getting really down. Yeah, Yeah – I look strong and have muscles but I am also all about honesty – and I need to re-focus my eating and start getting leaner again — not to mention I need to rid myself of some of the physical effects I am feeling as of late. Today is the day —

Want to see some more pics from the event? Visit my Facebook photo album: CrossFit for Hope 2013

And I can’t forget my friend Christmas Abbot giving me a headlock hug — She really is one of the nicest people you could ever meet – gorgeous, funny, nice, strong.


The workout was brutal
CrossFit for Hope
3 Rounds AMRAP

  • 1 minute Burpees
  • 1 minute Snatch
  • 1 minute Thrusters
  • 1 minute Box Jumps
  • 1 minute Chest to Bar/Pull ups
  • 1 minute Rest

Imagine its 90 degrees, out on the National Mall doing that workout. Yeah – it was brutal. When we were done, I walked around a bit, said my hellos/goodbyes, went out for lunch. Drove home – showered and I crashed for a few hours. I was wiped out but happy I was there for another year.

Sunday was a rest day –and today, was the start of testing week at HighBar CrossFit!

200m jog
4 sampson stretch
10 push ups
4 instep lunges
10 squats

strength – testing my progress
back squat
175 1×5
185 1×5

10 min AMRAP
5 DB Hang Squats
5 DB Lunges
25 Double Unders
5+ rounds

Greg Glassman

Back Squat at ya!


Oh it was a backsquat kinda day. I tweaked my shoulder/neck yesterday doing the press so I was very happy to hear that we were not going heavy with the back squats. I actually like this lift — it puts my broad shoulders and strong legs to good use!

33lb barbell
10 deadlifts
10 hang cleans
10 press
10 good mornings
10 back squats



Back Squat
12 Sets of 3 reps each (aim for 75% of bodyweight)


Tabata Push Ups (least amt of reps =7)

I did 115# and I gotta tell you – it was an odd feeling going so light for this many sets. I sure hope it was worth it.

Back Squats


Headed to Crossfit Impavidus this morning. CFI is closer and the class starts 15 mins later than my old camp so I get to sleep in a bit more and still get home at the same time. That’s a win in my book —

Today was strength day: Back Squat 3-3-3-3-3. What this means is you work your way up to doing the back squat with your max weight  for 5 rounds/3 reps each round.  Because we just started with this group — we started off too light. I couldn’t remember what my max weight was so I started off with 95lbs, which was way too light.  Then I moved up to 135lb, then 165lb then ended with a max of 195lb. Now 195lb was tough — but it wasn’t impossible so I know that is not my max weight. Next time we do this strength WOD – I will start off in the 180lb range —

We use this website called to track our WODs and progress – so after a workout, I come home and log it and the next time we do that back squat workout, I have a benchmark to compare it to. Pretty cool.

Another snow day for the kiddos. This is now 3 snow days in a row, plus Hannah was out Friday and Monday so she has not seen the inside of her school bldg in a week! These kids need to get their butts to school already. We all need the break from one another!

Friday Group Training with Planks


I am still nursing my self diagnosed pulled muscle in my left bicep, so Mikey and I both agreed to lower the weights when using that arm. It does feel better but when I put direct weight on it, I struggle. I need to make sure I am getting full range of motion when doing the exercises, so lowering the weight allows me to do that. It is kind of odd to do heavy weight on one arm and lower weight on the other …will I end up lopsided muscle wise? I will let you know! HA!

There is one exercise in this Plumbline group session that just irks me. I can’t tell you why, but it just causes a reaction. Its the plank pose with a 10lb plate on your back.  The Plank pose is great for your core and then to take it further, you lift one of your hands for 30 sec, then the other without adjusting your weight and then do the the same for each leg.  It’s challenging for just about anyone — and then add this plate? Why I ask? I think it’s to utilize a torture technique. I don’t have much of a butt, so it really does slide right off the minute I lose form — it’s frustrating, challenging and painful all at the same time. AHHHHHH! I won’t be sad to see it go next Friday!

2m jump rope

hip rockets
planks (1 arm, 1 leg) w/ a 10lb plate on your back
general stretching
40 push ups

WOD – 2 rounds
back squat 145lb
hyper ham curls
TGUs 25lbs – 15lbs for left arm weight
single arm press 40lbs db
power clean snatch 50lb

PT Station
20,15,10 single arm power swing 35lb db one arm, 15lb left arm
1 assisted rope climb each round – I did not use assistance to get down from the rope
100m run each round

And for the back squat, I did 145lbs. Let me tell you — that is more than I weigh and you have to be very aware of how you are lifting that! I stopped a few times to make sure I was putting the weight back on my heels and pushing through. Otherwise you compensate with your back and your form goes out the window and… that opens up room for injury.

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