Tag Archives: back squat

WOD 20150423

Well. It has been awhile since the last logged workout. Or should I say blogged workout. I have been working out as usual during the whole winter. With that exception that I’ve been surprisingly sick this year. I don’t know why. And it does not actually matter that much either.

What matters is that I have been in better shape than last year. Even after being sick and during the recovery period I managed to perform a lot better during the Crossfit Open than last year. And then, a week after that, catch the flu. And this time I had the whole lot, fever, flu and cough.

Now it has been 3 long weeks, this week I managed to start the exercises again. Monday and Tuesday with normal metcon and I was actually really out of breath in Tuesday morning, rested yesterday and dragged my ass to the gym today. Decided to have a plain weightlifting day. Which I managed to accomplish, barely, but still. The squats felt terrible. 3 x 10 with 65% from 1 RM felt more than enough. According the original plan it should’ve been 5 times 10, but after the first round I felt out of breath again and decided to just listen to my body. So it was 3 x 10 with 65% of Shoulder Press and Deadlifts, 20 minutes in sauna and I was good to go.

And still I’m not disappointed at all. Quite the opposite. Managed to listen to my body and take it easy regardless of the so called plans. Besides that I received some decent tips from Frank Ironman regarding on how to implement running on the training plan. And moreover, how it will affect to my squat strength.

Actually, at the moment, it feels I’m going to leave the running to be just something I do every now and then and concentrate for gaining strength, which has been my plan for this year. When I have gathered enough strength (what is enough?), I still have time to gain my speed on trail running. Cardio is anyhow part of the CrossFit WODs, so the aerobic condition will be maintained, if not even gained.

WOD 20150423

Back Squat
3 x 10 x 75 Kg

Shoulder Press
3 x 10 x 39 Kg

3 x 10 x 106 Kg


WOD 20141110

Back Squat
80% 6×2
97,5 Kg

OTM 3 reps at 65% for 8 minutes
103 Kg

Good Mornings
4 x 15 (43 Kg Bar)

3 x 15 GHD Sit-Ups w/ 12 Kg Kb
7 GHD Sit-Ups w/ 12 Kg Kb

WOD 20141027


Back Squat
3 x 5 88,5 Kg

3-4 x 2 (heavy)
work up to heavy double do at least 3 sets on this weight
4 x 2 x 45,5 Kg

Chest supported row
5 x 6 medium heavy
6 x 45,5 Kg warm-up
6 x 56,5 Kg
5 x 6 x 61,5 Kg

10 Min EMOM
3 x Close grip bench press 61,5 Kg
3 x Ring Chin-ups

WOD 20141008

Back Squat
Heavy Double
3-4 x 2
205 lbs/92 Kg

Banded deadlifts
50-55% 8×3 (brisk pace)

Good Mornings
100 x with 20 Kg bar

Strict Toes To Bar
3 x max (until fail)

12 min AMRAP
60 Kg Sled pull 30 m
15 Box Jumps 24″

For time:

30 – 25-20-15-10-5

KB swings 24 Kg

Air squat


Push-ups legs on the box

Box jump 24″

Time: 20:28

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WOD 20140823

WOD 20140823Strength

Back Squat 10 x 3
82,5 Kg
Good Morning 10 x 3
50 Kg
Push Press 10 x 3
50 Kg

10 rounds for time:
140 lbs / 65 Kg Prowler push 15 m
10 x Kettlebell Swing (24 kg KB)
140 lbs / 65 Kg Prowler push 15 m

10 x Burpees

Time : 34:30

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WOD 20140804

Back Squat
3 x 3 225 lbs / 102 Kg

Shoulder Press
3 x 3 50 Kg

5 times for time:
20 Kettlebell Swings (24 Kg)
20 Pushups
Time: 11:09