Crossfit Cherry Point - Crossfit Cherry Point

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Thursday, June 12. 2008

0630 & 1145 @ MACG-28 Pull Up Bars

Back Squat 3-3-3-3-3-3-3 reps

A good rule of thumb for 3 rep weight is 90-93% of your 1 Rep max. For those that have done the Crossfit Total and 1 rep Backsquat days in the past, calculate your 3 rep max and we will use that weight for your 7 working sets.

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"...failing doesn't make you a failure. Giving up, accepting your failure, refusig to try again, does!" - Richard Exley

Posted by Mac at 01:00 | Comments (13) | Trackbacks (0)

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290 pounds for my sets of three.

#1 Major Joseforsky on 2008-06-12 07:19 (Reply)

Back Squat -
1. Get the bar about three inches below the traps.
2. Chest out, looking slightly up, good lumbar curve in the lower back.
3. Push 45 degrees back with the butt, getting the weight of the body on the heels.
4. Keep the knees over the toes.
5. Hips go below the knee caps (just below parallel).
6. Drive up through the heels at the bottom of the squat.
7. Open the hips all the way at the top and lock out the knees (do not overextend).

#2 Major Joseforsky on 2008-06-12 07:23 (Reply)

A whopping 95 pounds.

#3 Cpl Edwardson on 2008-06-12 07:36 (Reply)

First time doing wieghted Squats

1-5 135lbs
6 145lbs
7 95lbs x 4 focus on form

Had Knee surgery late last september. No problems or stress when using correct form.

Lt. Banks

#4 Lt. Timothy Banks on 2008-06-12 07:36 (Reply)

275,280,285,290(failed 3rd rep),290(failed 2nd rep), 275,275.

Great workout!

#5 CMFG on 2008-06-12 07:44 (Reply)

185, 165, 165, 165, 175, 175, 185 lbs.

Proper form lightbulb came on around the 4th set, felt much better after that. Enjoyed the workout, great job SSgt. Eldrige.

#6 Lucky on 2008-06-12 08:15 (Reply)

95,95,115,135,135,135,135

Thanks to my fellow cross fitters for all the motivation!!!

#7 1st Lt Brittingham on 2008-06-12 08:50 (Reply)

215,215,220,225,225,225,230 x1....failed at 230 for the last 2. I am going to be angry at that for a while.

#8 Weaver on 2008-06-12 13:35 (Reply)

Found out today don't go from 135 straight to 295. It hurts!! Maj J didn't give me last rep of 290. Remember to stay on heels! Yes sir I know. But I like my toes.

#9 Alex Gunny Brinker on 2008-06-12 20:13 (Reply)

135,145,155,155,145,145,145....Working on that proper form...learning alot..once the form is correct....the weight will come

#10 Scott Rosa on 2008-06-13 08:58 (Reply)

185,215,225(F),215,215,215,215

Feeling floppy at set seven, dropped my chest but corrected before driving up

#11 TRE on 2008-06-13 14:00 (Reply)

Thanks to everyone for the warm welcome and the motivation! I started with the bar, then ended with I think 60 lbs.

#12 Anonymous on 2008-06-16 12:41 (Reply)

Thanks to everyone for the warm welcome and the motivation! I started with the bar, then ended with I think 60 lbs

#13 Cpl. Poole on 2008-06-16 12:42 (Reply)

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