Crossfit: Squat 5x5

080805
Back Squat 5-5-5-5-5 reps

I figured I'd skip over Griff and do the 5-5-5-5-5 back squat today. Since Griff doesn't require a gym, I can do that over the weekend. I'm planning Griff, Helen, and/or the dumbbell snatch WOD for the weekend because none of them require me to go to the gym.

Back Squat:

5 x 135
5 x 155
5 x 185
5 x 200
5 x 200

I've done 5 x 205 before when doing a Stonglifts 5x5 routine but my form on the 5 x 200 today was much better (at least the first one was). Very little forward movement until the last couple reps of the second set of 200.

Oh, I also warmed up with 3 rounds of 5-10-10 of pull-ups, push-ups and squats. After the squats I did some ab work and 3x10 dips with a 12 pound dumbbell.

Crossfit: 080615

080615
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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OK, I'm back to one day behind the posted Crossfit WOD. I like that schedule because I like seeing what's going on the next day so I can plan any extra work I may want to do, like form work, etc. For example, I wouldn't want to do weighted pull-ups and then find out I have WOD the next day with 150 pull-ups. Looks like tomorrow's(for me) WOD will be done outside at the park. I like those. But on to what I did today.

Overhead Squat
1x65
1x85
1x105
1x110 (PR)
1x115 (PR)

Front Squat
1x125
1x135
1x145
1x155
1x165 (PR)

Back Squat
1x175
1x195
1x210
1x230 (PR)
1x230 (F)

I really started to lean forward on the 230 attempt but eventually straightened up and locked out. The second attempt didn't go anywhere. I felt very stable on the Overhead Squats.

Crossfit: 5x5 Back Squats

080605

Back Squat 5-5-5-5-5 reps

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Warm-up:
ROM movements
3x10 12-pound wall-ball
3x10 back extensions
1x10 15-pound overhead squat
3x5 pull-ups
3x5 dips

Back Squat:
45x5 - warm-up
135x5 - warm-up

185x5
185x5
190x5
190x5
190x5

Althought this isn't a PR, I felt good about it as I've been working on keeping the bar lower on the back and my back "closed". When I was doing Stronglifts 5x5 I worked up to 205x5 but my form on that was suspect. I was leaning forward on almost all reps and I was getting caught up in increasing the weight each workout so I was cheating a bit on the depth of the squat. The 25 reps above were all good. Minor leaning forward on the last reps of the last two sets but I caught it quickly. Keeping the bar lower on the back helped the leaning.

Crossfit: Total

Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Last Time - 04/06/2008:
Back Squat: 220
Shoulder Press: 130
Deadlift: 320
Total: 670

Today:
Back Squat: 225
Shoulder Press: 135 (push press on 140)
Deadlift: 350
Total: 710

All new PRs, sweet. I think I sabotaged my shoulder press though. I did 135 a few days ago for 5 reps (3+2, but it was a bar I don't usually use and I sometimes suspect it doesn't weight 45 pounds), then yesterday on my rest day I did rotator cuff exercises. I like the way they make my shoulder feel but I think it led to some weakness in my shoulders. Oh well, I'm still happy. The back squat was a little shaky but I went past parallel. It's just that I started to dirft onto my toes but caught it, pulled it back and went up on my heels. I tried 355 after the 350 but I didn't have enough to get it off the ground.

Crossfit: Back Squat

080421

Back Squat 5-5-5-5-5 reps

135x5
165x5
185x5 (form was difficult on these but good overall)
195x5 (form not that great, no reason to move up in weight)
195x5