Squat Day
June 27, 2012 Fitness
Can you pick the costumes?
A. Strength
- Overhead Squat 5×1
- Front Squat 5×1
- Back Squat 5×1
Start HEAVY and increase weight every set. If you’re not sh!tting yourself it’s not heavy enough.
B. Conditioning
- 5 x 15 Unbroken Toes-to-Bar
Post results to comments.
Happy Birthday Tracy M and Coach Irish!!
Happy days! I PB’d my front squat 40kg (up 8.5kg) and my back squat 56.5kg (up 1.5kg) today
No overhead squat for me today, and V-ups instead of toes to bar.
Yay, managed to get some weight on the bar for my OHS 35Kg.
Front Squats 75Kg
Back Squats 85Kg
Alot of grunting going on around the room so some heavy shit being lifted and the bell rang quite a few times.
Toes to bar may be my next challenge, Lots of L’s today, give me an L, give me another L..
PB Monster Day
OHS – 65Kg (10Kg PB)
Front Squat – 100Kg (20Kg PB)
Back Squat – 116Kg (1Kg PB)
3 PB’s in a morning BOOM!!!!
What a freaking awesome session with the 5.45am crew this morning. Lots of grunting alright!
3 PB’s for me today and I am freaking buzzing man! 4th week back after 5 months off and I feel goooooood!
OH Squat: 22kg (up by 10kg) This is a huge ‘Goat’ of mine – my technique is so crap. Thanks to coach Antoinette today who said it looked good – AND my back wasn’t rounded. YES!
Back Squat: 58kg (up 20kg)
Front Squat: 52.5kg (first lot of singles)
Toes-to-bar – first time on these little suckers with 11 unbroken.
P.s – Thanks Stu for spotting me and H2 for telling me I need to move my arse more! hahaha
Suprised myself today with 3 pb’s
OHS 77.5kg
FS 107.5kg
BS 121kg
Toes to Bar – a work in progress! 10 unbroken and then downhill from that!
All that bell ringing certainly created a great buzz in the box this morning!
Awesome Danny!
HAPPY BIRTHDAY IRISH!
Happy Birthday Tracy and really cool to have you back in the club doing QuickFit. We finally got you back at CFAK. Hope you enjoy getting back into full workouts next week.
Have a great day guys.
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Loving the gravatar MTL! Oh happy days….Firefighter Fran! Argh!!
Thank u, to your team, you & Ap for the great weekend of dressing up and laughs… Not a lot of clowning around from me as i had to bhave……. had a great time & good ctchup wth evry1
) Paleo food was damn good!
Take care, happy training everybody… Great to see all round PB’s!… Jst a tad jelous….
Woohoo, go the early birds, awesome results peeps, love seeing those kinda posts.
HAppy barfday again Irish, hope it’s a goodun bro
Aaaahhhhhhh, Coach Antoinette, what a gem you are mate, I felt kinda sorry for me CFAK sisters today, they all looked freezing this morn (Not me though, felt kinda tropical, Glasgow does that for ya hahahah
) but within 5 mins you had the full team warm (me sweatin) and laffing as usual, took their minds off the cold within minutes, gotta love that coachin style 
Great session today, worked out wif me South African Bruv Franswa, so had good laffs and some good hard work too, didn’t bother with the front squats cos they really aint happenin for me yet, so worked with front squats and back squats, then the toes to bar and some skin the cats with Johnny Gluckman, great session
Front Squat 90k (had to leave it at that cos me wrists felt like the tendons were about to rip out, still can’t get the bar any where near where it should sit so the fingers take the rap)
Back Squat 130k
Toes to bar
1) 9
2) 8
Knees to chest for the last 45 reps
Went to the Osteo recommended by WODfather (Glen Williams in Swanson) reckons I need a full rebuild hahahaha, neck (old Krav injury) is a complicated fix, something about a rib being too high and pressure on the blah blah and something needs opening up, lower back twisted, c2 and c3 or somethin like that not right etc etc, so he put me on the table and turned me int a bowl of rice bubbles, snap – crackle – pop, hahaha, amazing though after one session, me neck area feels heaps better, but need a fair bit more recoing yet, anyway enuff of my ancient body’s probs, go hard tonight 6oclockers, ring the bell!!
see ya soon peeps
Good on you Weegee for seeing Glenn. He is a god and will fix you!!!!
GREAT turnout this morning in the 5:45am class and 9:15am class. Lots of exciting things happening and smiley faces. Make sure you are booked in for tonights session and if you are thinking of canceling cause of the weather, think again cause “You cant get much done in life if you only work on the day’s you feel good” Let’s get squating 5:30pmers and let’s ring da bell.
Good morning on the squats and only PB for me was OH at 45kg but the front (80kg) and back (90kg) were better on depth – that scary place as Lisa tells me!
TTB are a challenge to get beyond a few unbroken!
Happy birthday Irish Dave! Hope Auckland’s Guiness and Jamieson’s supplies have been replenished ready for the demand!
Go Stew… To that scary place! lol
Good job mate
OHS 40KG
FS 80KG
BS 90KG
No Pbs but hit all my last month records.. Need my new weightlifting shoes :p
OHS 35kg
FS 55kg
BS 72.5kg
Like Thea, no PBs for me either
But glad that I didn’t take two steps back … haven’t done any upper body work for nearly 6 weeks! So yeah … counting my blessings!
BTW nice photo … Richie looks like he’s saying “I just met you, and this is crazy, but here’s my number, so call me maybe!”
No PBs today , kept my OHS light, worked form and starting to get the hang of it but long ways to go before i feel like loading it till im shitting myself just quietly…
OHS – 50kg
FS – 115kg
BS – 160kg
lulz
38 PRs today, CFAKers are you freaking kidding me??!!!! BOOMSAUCE!!!!
Wow, 38 PRs = Wicked!!
Awesome BB club tonight, thanks coaches Lisa and AP. First overhead work in 6 weeks and I loved it!
Trained at work today.
OHS – 60kg (PB) Was quietly shitting my self with that over head………….
Front Squat – 100kg (PB)
Back Squat – 130kg
Hopefully be in to see my 9 crew on Friday!
Yip a good day at the office today for me as-well.
OHS @ 48kg PB
Front Squat @ 73kg (Me thinks, can’t remember if it was 73 or 78)
Back Squat @ 75kg
OHS 50 PB
FS 82.5 first time. PB
BS 95 gone back wards by 15kg
is this a one rep max or a max x5??
Great night of lifting and ding ding ding rang that bell three times tonight.
OS @ 25Kg
FS @ 50Kg
BS @ 65Kg
Couldnt manage the toes to bar did leg lifts (L sits) managed 10 unbroken. This is fantastic considering I could not even hand on the bar for more than 10 seconds when I first started crossfit 4 months ago, so very pleased with this.
Well done Megan you did fantastic girl got the squat down pat, also thanks to Cat for the encouragement.