Archive for the Squat Category

Tuesday 090707

Posted in Squat with tags on July 9, 2009 by joeyfit

Couldn’t even come close to doing the WOD. So, went with where I left off on my 12 week beginner program.

Squats; 21-18-15

Saturday 090620

Posted in Barbell Shrugs, Bench Press, Push Press, Squat with tags , , , on June 20, 2009 by joeyfit

Still nursing the back. More upper body work.

Bench Press 150# 3×3
Barbell Shrugs 5×10
Squats 5×25
Push Press 4×10

That’s enough for tonight. Thanks for stopping by.

Wednesday 090520

Posted in 1k Row, Squat with tags , on May 22, 2009 by joeyfit

Ooops, got a little off track…

Squats: 18-15-12

Row 1k

Friday 090501

Posted in Squat with tags on May 3, 2009 by joeyfit

Squat 15-12-9

Thus completes the first week of the 12 week “Get back on the wagon” CF starter program.

Thursday 081113

Posted in Jason, Muscle-Up, Squat, WOD Entries with tags , , on November 13, 2008 by joeyfit


For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Modified muscle-ups with squat/jump muscle-ups. They were still killer…

Time 19:58

Warm up time now consists of at least two of the kids learning basic moves and doing calisthenics with us for about an hour before the adult WOD. Kevin got his first hand stand by himself tonight. He didn’t want to stop, so after each round of whatever, he spent his rest time doing hand stands.

Monday 081110

Posted in Back Extension, Bench Dip, Pull-ups, Sit-ups, Squat, WOD Entries with tags , , , , on November 10, 2008 by joeyfit

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

We tried to do inverted burpees, but with our hard rubber floors, it just wasn’t possible. We have floor mats coming, but they won’t be here until later this week. So after a quick discussion, we decided to hold this work out for later when the mats come in, maybe on Wednesday as a rest day.

So for tonight we decided to have a little race. We had been working with the kids and were pretty well warmed up, so we decided to do a modified version of the CrossFit Warm Up routine for time.

It went something like this: 3 rounds of each, 10 reps of

Overhead Squat with broomstick
Sit Ups
Back Extensions
Pull Ups
Dips (Bench)

I still have a lot of pain in my lower rib cage from whatever I pulled last week, so for the pull ups, I used a blue band for assistance.

Completed in 9:00 exactly.

Friday 081107

Posted in 400m, Squat, WOD Entries with tags , on November 7, 2008 by joeyfit

Four rounds for time of:
Run 400 meters
50 Squats

As RX’d 19:17

This is a very special WOD for my wife and I as it’s the first one we ever did together a few months ago. We both improved (I can’t seem to find my previous time, but it felt much better than last time), but the real story is my wife who took 10 minutes off of her time! WOOT! WOOT!

Everyone have a great weekend and rest day!