We love squats

17
Jan

We love squats

Today is the last day to register for the Nutrition Session with Rebecca Bilodeau ($10). Her session is tomorrow evening at 7:30pm.

3 rounds
7 Floor Press (115/85#)
14 Push Press (same weight)
21 Back Squats

No rep

67 Responses

  1. Tough Mudder Arizona 2012

    Well, I dont know how to really put it into words without taking up too much space. I’ll do my best and I’ll definitely fill you in one-on-one sometime 🙂 The trip started off with my luggage being lost and I still do not have it but I didnt let it bother me cause it’ll turn up sometime, I hope.

    I can tell you this – You get very very dirty – like insane muddy, with sand and crap in your teeth and ears and underwear and shoes but I expected that. For me and many others, I was incredibly Cold throughout the entire course… It was 12oC in the AM and got up to almost 16-17oC but there was no sun, 15km winds and it was hella-Hard to warm up… The 1st obstacle was a mudcrawl under barwire so you were wet from the get-go BUT then the 2nd obstacle was the ARTIC ENEMA. This was just 2 miles in and was the absolute WORST obstacle for me personally. I have done Polar Dips before but they do not come close to this and you do not get a nice towel at the end… my body totally went into shock-mode when I hit the water, I couldn’t breathe and panicked bigtime. It was essentially an IceBath pool with 8inch layer of ice cubes on the top AND THEN in order to get to the other side of the pool once you jumped in, you had to duck under a wood barricade which was waist level under the ice bath – It killed my spirits fast and early! I trucked on cause “Damn this is just 2 miles in John”!!!!. Simply saying that the obstacles were cool and challenging, some much harder than others, doesnt do it much justice but I’ll highlight that the 6th obstacle (mile 4) had a bunch of run down cars (like 20 of them) that was like something out of a zombie movie that you had to jump over and then had rows of tires on the ground that forced you to traverse them like a football player by high-stepping for about 50 feet… for some stupid reason, I fumbled my feet and sprained my right ankle pretty bad.. then with the pressure of people coming behind me I stood right up only to take a few steps and invert the other ankle (which is better now, but right ankle is still swollen). The next mile sucked bad, as people yelled at me to walk/run it off, it freaking killed. But I did and I quickly forgot about it because by mile 5 I went into full cramp mode in my lower legs (front and back of shins). Anytime I forcefully pushed off my legs (jumping, running) I would cramp and that really slowed me down and added nothing to my already frozen and wet self. But I trucked on, Never skipping a single obstacle which I said I would do. The monkey bars, the HayBale jumping, waist-high muddy water trudging, 12-foot wall scaling, dirt pile broad jumping, cliff-climbing, balance-beaming over water, running/walking, and lots of net obstacles were all tough and energy zapping! The whole 6th mile had us walk with a 30-40 lb piece of wood which was pretty much a rest obstacle for me. Ugh.
    Finally, Yes I jumped the 15 foot platform into the crappy Muddy water and their wasn’t much swimming cause I signalled the rescue guy to just save me and be there for me, cause I already knew I would cramp in the water hahaha — Stupid maybe – But I wasn’t skipping anything. The quarter-pipe obstacle was fun to just watch, as people would run up it, fail, and slide all the way down. I made it and thankfully did not cramp up but there were always Mudders around to pull you up and give you a hand. By Mile 8, an old injury returned with a vengeance. ITB Friction syndrome which is essentially lateral knee pain from overuse. It makes so you cannot bend you knee due to pain so I kinda just rain with straight knees. Horrible!
    Sorry to be so long but I’ll just tell you that the Shock therapy was brutal but the finish line is just on the other side so you get pretty amped up to just finish the race. There is a sign at the start of the obstacle that says “Real tough mudders go through this running and standing up” because you can opt to go on your belly and crawl through the mud and avoid the wires which dangled to knee height. Anyway, I ran through with a group of people, in one big group hug which I guess is worst way to do it cause the shock is worse through all of us and Yep when it hit us we all went down fast!!!! It’s like nothing I ever really want to feel again. My teeth chattered and every muscle contracted and you feel a snap in your skull… It sucks it really sucks but its over, I crossed the finish line, and I can say I’m a Tough Mudder. I got my cool headband (which is to replace the medals you would get in a running race) and I enjoyed my free beer and shower at the end soo much!! It truly is an event that the goal is just to finish – their is so much camradie it reminded me alot of Crossfit Moncton. Thanks again everyone for your support and well wishes! I cherish every pain I put myself through and found it very rewarding to have overcome the pains and misfortunes of injury and still finish. I will be doing another one and want to form a team of at least 10 people BUT just might wait a bit to actually sign up cause I need to get the pain of the shock and ice bath obstacles out of memory banks before I do. Love y’all Lots and I thought of you OFTEN throughout the race. Honestly. I’ll see yas in a few days!! hehe

    1. Amanda

      Wow. Thank you for sharing. I knew you’d finish, but I didn’t know how hard it was going to be. And I don’t think you’re one to overstate pain, so I can’t begin to imagine what your body felt like! It’s a testament to your character that you were able to mentally able to push through that. Great job..very impressive.

    2. cheyenne

      Your note has left me in awe, John you have incredible endurance. Congratulations in achieving this goal. Would you do this again or is it a bucket list type thing?

    3. Nadine

      Thats INCREDIBLE Jonny!! WOW!!
      Thank you so much for sharring!! Looks like a really crazy course!!
      GREAT job finishing it!! Knew you would!! 😀

    4. tom cormier

      excellent summary John, you are one tough mudder. what a feeling of satisfaction you must have in finishing this event. i would suspect that there are many who tried and where unable to finish. this is a testamnet to the hard work and dedication you have to your training to be able to compete and complete such an event. my hat goes off to you buddy, you are one tough machine.

    5. Liam

      Amazing Johnny!
      Congratulations on the finish!
      Hope you shake your injuries quickly.
      After this you deserve a little down time to get yourself right.
      Hat’s off to you buddy!

  2. Owen

    Holy shit…I’ve read about this before and thought it was nuts…..just hearing your details is painful enough. Deck of death, 400 lunges, Fran, ……… nothing else comes close. Good for you for getting through it …….and surviving!!!

  3. Maria

    Unbelievable Johnny. I can only imagine the pain you felt and what it took to push through this. You are one Tough Mudder. Congrats on finishing!

  4. Jamie

    Mobility

    2 Rounds
    10 Squats
    10 Pullups
    10 Pullups
    Samson Stretch

    WOD – 3 Rounds
    7 Floor Press 115#
    14 Push Press – Very Hard!
    21 Back Squats

    Time: 8:54

  5. Julie

    Mobility &
    2 Rounds
    10 Squats
    10 Pullups
    10 Pullups
    Samson Stretch

    WOD – 3 Rounds
    7 Floor Press 55#
    14 Push Press (same weight) Harder than I expected
    21 Back Squats

    Time=8:21 🙂

  6. Shannon

    Mobility
    2 Rounds
    10 Squats
    10 Pullups
    10 Pullups
    Samson Stretch

    WOD 3 Rounds
    7 Floor Press 55#
    14 Push Press
    21 Back Squats

    Time: 6:38
    Tough WOD!!

    Worked on double unders and kipping T2B.

    STRETCH 🙂

  7. Tracy S

    WU = 2 Rounds: 10 Squats; 10 Pushups; 10 Ring Rows

    WOD: 3 Rounds — “MODIFIED”
    7 Floor Press – 15# Dumbbell (Left arm ONLY)
    14 Push Press – 15# Dumbbell (Left arm ONLY)
    21 Back Squats – 55#

    TIME: 7:39
    Didn’t expect 15# to feel soooo heavy by the end. Left arm fatigue!

  8. Jeff S

    3 rounds
    7 Floor Press (115)
    14 Push Press (same weight)
    21 Back Squats
    8:39
    On paper this didn’t look too bad.. Apparently I’m on a grade two reading comprehension level when it comes to WODS.. Another ass kicker!

  9. Francis

    Mobility

    2 Rounds
    10 Squats
    10 Pullups
    10 Pullups
    Samson Stretch

    WOD – 3 Rounds
    7 Floor Press
    14 Push Press
    21 Back Squats
    1st round was at 115#
    last 2 rounds were at 95# – the push presses were too heavy at 115

    Time: 11:31

  10. Lora

    WU x 2 – 10 squats/10 pushups/10 pullups/samson stretch

    No strength

    WOD as Rx – 3 rounds of:

    7 Floor press (85#)
    14 Push press
    21 Back Squats

    Time = 8:27

    Waaaaaaaay harder than it looked on paper. Push presses damn near killed me.

    Practiced double unders.

  11. Patrick

    WOD @ 95#: 7:57

    Before I started, I was disappointed that I had to scale this one. My bench press strength wouldn’t allow me to go higher. After finishing, I’m some glad I didn’t use 115#. That was a killer!

  12. Corinna

    WOD @ 75 lbs

    Time: 7:12

    I quite liked this WOD! Be cool to do this one as Rx next time around.

    Great job Kevin and Joanna with the WOD tonight. It looked kick ass! Looking forward to doing it!

  13. Corinna

    Great story Johnny. I loved reading every word of your crazy adventure. I laughed out loud quite a few times visualizing you in different parts of the obstacle course. I admire your will power!

  14. Mat

    John absolutely amazing !! Good for you, an experience most couldn’t dream of committing to !! Congratulations !!

    Mobility
    2 rounds
    10 squats
    10 pushups
    10 Pullups
    Samson stretch

    WOD – rx’d
    7 floor press 115#
    14 push press
    21 back squat
    13:20

    Took longer than I hoped, but glad I finished !!! Great WOD !

  15. Marcel

    Mobility & 2 Rounds
    10 Squats
    10 Pullups
    10 Pullups
    Samson Stretch

    WOD – 3 Rounds

    7 Floor Press 105# (60% max push press)
    14 Push Press
    21 Back Squats

    Time: 9:38

    Those push press were tough, thanks for the push at the end Marc!

  16. Kevin

    Callout #6

    6 Rounds
    2 Power Clean 155#
    2 Push Jerk
    2 Squat Clean
    75 Double unders

    Max time 2:30 per round. Time left over from each round is score and amount of rest until next round. If you go over 2:30 in a round keep going to finish the round but subtract that from total.

    1:12
    1:16
    1:14
    1:02
    1:08
    :54

    Rest = 6:46 (406 seconds)

  17. Joanna

    6 Rounds
    2 Power Clean 155/100
    2 Push Jerk
    2 Squat Clean
    75 Double unders

    Max time 2:30 per round. Time left over from each round is score and amount of rest until next round. If you go over 2:30 in a round keep going to finish the round but subtract that from total.
    Rest per round (or amount i went over the 2:30)
    1:13
    :56
    :26
    +:12
    +:35
    +:48

    Score – 1:00 (60 seconds) total rest. Looked so much better on paper…ick.

    1. Heather S

      OK – the math in this wod looks like the real challenge – maybe not a good wod for those of us who are struggling counting to 10!!

  18. Heidi

    Warm Up.

    WOD @ 60#
    Time = 9:26

    Well I think there is general agreement that the push presses were tough. My last round were 3 at a time.

    Thanks for the update Johnny. What an incredible story. Ice baths & shock therapy….sounds awesome. I can’t believe you are thinking about the “next time” already. Congrats on finishing this.

  19. Ron

    WU x 2
    10 squats
    10 push ups
    10 pull ups

    WOD: 3 rounds at 95lbs
    7 floor press
    14 push press
    21 back squats

    Time: 9:26

    Really loved this workout

  20. WU x 1

    WOD @ 65# ( had to use lighter weight due to my unhealed shoulder)

    7 Floor press
    14 Push press
    21 Back Squats

    Time: 6:34

    John – I have no words to even describe your journey with tough mudder!! So happy for you!

  21. Heather S

    MOB
    WU x 2 as:
    10 squats
    10 push ups
    10 pull ups
    samson stretvh
    No strength – practice floor presses

    WOD: 3 rounds:
    7 floor presses (Rx 115/85 – 60% Push press) 70#’s
    14 push presses
    21 back squats

    Time 10:50

    Tough WOD in the third round.
    Practiced box jumps unbroken:
    12″ X 10
    14 1/2″ X 10
    16″ X 10
    18 1/2 X 5; x 4

    Toes thru rings
    T2B with band

    Johnny you are one scary guy – I am impressed and horrified at your perserverance!

  22. MOB
    WU x 2 as:
    10 squats
    10 push ups
    10 pull ups
    samson stretch
    No strength – practice floor presses

    WOD: 3 rounds:
    7 floor presses 85#
    14 push presses
    21 back squats

    8:36

  23. Johnny I just watched the video from a link on Kevin’s Facebook and all I can say is wow. Vermont in July eh? Wonder if there should be a Crossfit Moncton group entry for that one? A few carloads of people and we’re off to the border.

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