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Back Squats and Barbara

By 08/20/2009No Comments


Warm Up

Run 1 Mile or Row 2000 Meters

Workout of the Day (WOD)

Back Squat 10-8-6-4-2

Rest as needed then:

2 Rounds of Barbara for time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats


MikeA few things worth mentioning that I witnessed tonight.  Above Mike B who just turned 50 not long ago.  He weighs in at around 170 – and I watched him Back Squat 285 for 2 reps with ease.  Mike B has been with us for about 7 months (I believe) and his fitness level has gone thru the roof.  Great Job!


Second – Lisa W who has been with us for about 5 or 6 months who runs about 110 pounds back squatted a PR (personal record) 155 pounds.  Last time she tried it she had a hard time doing 135 pounds for 1 rep.  Regardless of what some critics say about CrossFit Training – It will not only put you in the best Cardio Shape of your life – You will increase your Strength and Power along with the other 10 general skills.