Squats are good for the soul

14
Nov

Squats are good for the soul

Strength Days this week:
T – Back Squat
W – Deadlift
Th – Press

Back Squats x3
50-55-60-70-80+

42-30-18
Wall Balls (20/14# @ 10/9′)
Abmat Situps

Get those wall balls done in big chunks. Move steady through the situps. Goal should be under 10 minutes. Pick a weight you can move consistently.

26 Responses

  1. Remi Richard

    Back Squats x3
    50-55-60-70-80+
    185-205-225-265-300×8

    42-30-18
    Wall Balls (20/14# @ 10/9′)
    Abmat Situps

    Unbroken 6:50 Rx’d

    #personnalwallballsvisctory

    Thanks coach Shane, great job 6amers!

  2. Mark D

    MOB + Group WU & MOB

    Back Squats x3
    50-55-60-70-80+
    WU – 95#
    120# – 135# – 155# – 175# – 195# x 15 reps

    42-30-18
    Wall Balls (20/14# @ 10/9′) – 14# – only broke up the 30 into 20+10
    Abmat Situps – slow

    TIME: 10:26

  3. Christie Neate

    Back Squats x3
    50-55-60-70-80+
    105-115-125-135-145# for 7 Reps

    42-30-18
    Wall Balls (8# @ 9′)
    Abmat Sit-ups

    8:55; broke first two sets in half, last set unbroken.
    Definitely wasn’t feeling myself this morning, but am glad i got in!

    Thanks for the class Kevin!

  4. Remi F

    Back Squats x3
    50-55-60-70-80+
    95-105-115-135-155#(x17)

    42-30-18
    Wall Balls (20/14# @ 10/9′) with 12# (set of 30 was broken in 2)
    Abmat Situps

    7:35

  5. Heather Beck

    Back Squats x3
    50-55-60-70-80+
    85-105-115-125-135X8 failed rep 9 (squats felt a lot better this week!)

    42-30-18
    Wall Balls (20/14# @ 10/9′) 10#
    Abmat Situps

    9:24
    Two sets for the first two then last round unbroken wallballs

  6. francis landry

    wux1
    group wu

    Back Squats x3
    50-55-60-70-80+ (based on 305# 1 rep max)
    155-175-185-215-245×20
    I need to try my 1 rep max again soon and go for 315-325

    42-30-18
    Wall Balls (16#)
    Abmat Situps

    9:04
    situps slowed me down

  7. Shane Hayes

    Wu and mobility and crossover symmetry

    Back Squats x 3
    185/215/235/255/275/300 x 15 reps. Stopped there

    Wod rx’d 7:51

    Great class and great work everybody!

  8. Heather skeard/cooper

    Back squats:
    135-145-155-175-195 (5 reps)

    WOD RX = 6:09

    Broke the wall balls up in 36 and 6, 18 and 12, then straight.
    All the sit-ups were fast and unbroken!

  9. Derek

    Back Squats x3
    50-55-60-70-80+
    135-145-155-175-195 (13 reps ) failure caused by pain in right shoulder dew to weight of bar, had a couple left in the tank decided to stop .

    42-30-18
    Wall Balls (14# @ 10′)
    Abmat Situps

    Mostly all unbroken , broke up cause of poor form over fatigue

    Time:7:15

    Thanks Shane

  10. Aubrey

    Back squats:
    95-115-135-145-155-165 (12 reps)

    WOD #12 = 8:02

    Broke the wall balls up in 3 sets, 2 sets, 3rd unbroken
    Abmat sit-ups smooth and unbroken
    Thanks Blake!

  11. Lindsay Sherwood

    Back squats x 3:
    85-105-115-125-135 (PR and managed 11 reps, failed on 12th)

    42-30-18
    Wall balls (used the 6# and tried for unbroken)
    Ab mat sit ups

    Time: 9:08

    Thanks Shane!

  12. Meghan Rossiter

    Thanks for letting me join the 6pm clad, Kevin, Shane and CFM community! It was great to see some familiar faces and meet some new ones!

    WOD: 6:04RX

  13. Back Squats x3
    50-55-60-70-80+
    65# – 70# – 80# – 90# – 105# (x7 – stopped there because it just didn’t feel great)

    42-30-18
    Wall Balls (6# @ 9′)
    Abmat Situps (21 – 15 – 9 knee raises)
    Time: 8:35

    1. As part of my Precision Nutrition homework, I am doing daily mind-body scans. Here is last night’s homework:

      What did you notice during your mind-body scan today — before, during, and after exercise?
      Before: everything hurts! How am I going to Squat today?
      During: holy, this warm up is tough. Ooh, less reps, thanks Shane. I love mid-wod assessment /scaling.
      Wow, these squats feel heavy, but better than I thought they would.
      Omg, I hate wall balls. Am I going low enough? Almost done!
      After: Phew, that was tough. Yay, 21 wall balls in a row! I think that’s a PR! Legs are jelly now.

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