Posts Tagged ‘BackSquat

Back Squat
5 x Back squat @ 70 kg
5 x Back squat @ 80 kg
3 x Back squat @ 90 kg (supposed to be 5, didn’t want to push my luck upstairs)


Swingin’ Hangover Cure
10 Swings @ 16 kg KB
4 OHS @ 30 kg
6 Dumbbell squat clean @ 12.5 kg DBs
8 Burpees
AMRAP in 20 min = 8 and 10 swings

Warm up

Row 1,500m
Air squats, push-ups, 3s and 5s at the work weight for the WOD.

CF mainsite WOD

5 Back squats @ 55kg (Rx 102kg)
3 Bench press @ 40kg (Rx 80kg)
AMRAP in 12 min

= 13-14 rounds (lost count)

Bad mojo day…

Box squats with Pete.
8 @ 55 kg?
8 @ 65 kg?

Back squats
5 @ 65 kg
5 @ 75 kg


10 Push-ups
10 KB Swings
40 Steps O.H. walking lunge @ 25 kg
x3 Rounds
= 8 minutes something


Run for 10 min.
Quit after 8:00.

The squats were good and felt like work.

Indecision about what to do for the metabolic “fun” part of the workout might have been some kind of sign. Pete programmed me the workout and I decided that seeing as I wasn’t doing my “had and short”, one hour sessions on the trainer these days that I should at least make up the 20 min total.

Maybe it was the squats, or the lunges, or the lunges after the squats, but rowing was impossibly hard. Running was difficult, and when the cough kicked in at 8:00 I decided I was done.

Back squat
5 @ 55
5 @ 75
3 @ 85
5 @ 75


10 Pushups
15 Swings @ 24kg KB
20 Squats
AMRAP in 24 minutes. Rest 1 min every 5 min.
= 10 rounds

I lost the KB in round 6. Didn’t even feel it slip. I was just focussing on driving up and then all of a sudden this kettlebell entered my field of view. Out of reach and slow-mo spinning backward on its trajectory away from me, tumbling into the middle of the room and beyond that the window. It hit the floor like a bowling ball and put a good sized dent in the LP company gym carpet and didn’t roll far. But yikes. Thankful to be alone for that one.

5 x Press @ 35kg

Back squat:
15 @ 35kg
8 @ 55kg
5 @ 55kg
3 x 3 @ 75kg

5 x Renegade man-maker to suitcase lunge (e.s.) @ 2 x 20kg DBs

Basically I can’t get my resp rate up. At all.

I just spun a super light gear all the way to work, and coughed and hacked the whole way. Same on the way home. Another three to five weeks of this should be ace.

What can I do? Turns out I can lift. Probably not maximally, but that’s no big deal. I’m good for 8-10 reps max I guess. So I guess I’ll stick with that, re-do the LT test and kick off bike training again as soon as respiratorily possible.


3 x 10 Press @ 30 kg
30 Air Squats

1 x 10 Bench press @ 30 kg
1 x 5 Bench press @ 40 kg
2 x 8 Bench press @ 40 kg

3 x 8 Back squat @ 55 kg

Somewhat frustrated after not getting a ride in at all over the weekend, I’d resolved to go hard in the gym. I’ve been somewhat cajoled, mostly reminded, that we have a half painted house and a baby on the way. Did I mention that we’re having another bub? Claire’s little brother is due next April the 25th, although I suspect we’ll be lucky to make it that far. The immediate implication though is this: my evenings will be spent painting, not training.

Frustrating. Sensible.

I walked though the doors of the gym with a rough goal in my mind. 50 bastards with 10kg dumbbells in under 15 minutes – the threshold at which the deal I made with myself to move up to 12.5kg DBs kicks in. Sub-15. I’ve done it once.

I warmed up and, figuring I’d been neglecting the heavy stuff, loaded up and moved through a set of 5-3-1 back squats. Not pushing maxes, but heavy enough to be heavy. Tingles in the legs. I warmed up some more and felt the nerves and twinges set in. Tightness in the hips. A too-taut fibre down the outside of my left calf. The rough goal of ‘sub 15’ didn’t need to be smashed, maybe I wouldn’t even get close, but I have a benchmark for the sensation of what that effort feels like. Movement can pause once or twice, but not stop. Hands pretty much can’t leave the bells. Breathing will be hard, and there will be a puddle at the end.

Three, two, one, OK … go.


5-3-1 Back squat @ 75-85-90kg

50 Bastards @ 10kg DBs
14:24 PR

3 x 15 Jumping 1/4 squats @ 40kg

Warm down and stretch.

5-3-1 Back squat @ 80, 90 (PR), 97.5 kg

15 Hang power clean @ 35kg
15 Burpees
x 3 rounds
= 9:45

I’ve also succumbed to the madness of a 100 burpee challenge, or more accurately 100! burpee challenge:

Day 1 = 1 burpee
Day 2 = 2 burpees

Day 100 = 100 burpees.

Today was day 6.


10 lunges
5 Power clean + press @ 35kg

Back squat 55kg


5-3-1 Back squat @ 75, 85, 95kg

Run 800m
30 Dumbell squat cleans @ 12.5kg DBs (Rx 20kg)
30 Burpees
x3 rounds

= 43:43
12:43 / 15:20 / 15:38


The back squats were heavy, but well within limits. 95 on the back felt good, all the way down into the hole with no sticking point on the way up. It’s what you want in a room with a skinny chrome bar, a freestanding rack and bare iron plates. It’s also a good indication that it might not be too much of an ask to trump a 102.5kg PR, given what’s possible with the confidence of a cage and safety bars.

Helton was a long, hard, steady grind. Pete came in to say hi just after the first round. He asked if I was feeling good. I said no, and he advised scaling back the reps or rounds, but that really misses the point of this kind of work. The training effect here presents itself when the physical urge to call it quits kicks in, and you choose instead to do another rep.

Warm up

Row 5:00 < 20 spm

10 Squats
10 Sit-ups
10 Pushups

5 x Back squat @ empty bar
5 x Back squat @ 50 kg


3 x 5 Back squat @ 60, 65, 70 kg


Row 500m
21 Push press @ 42.5 kg
Row 500m
15 Push press @ 42.5 kg
Row 500m
9 Push press @ 42.5 kg

= 15:05 (previously 16:35)


Obviously not as bad as it felt! Back squats were solid work but still felt sub-maximal… Plenty of time yet.


  • 3 eggs in butter w/olive oil
  • Carrot
  • Tea
  • Coffee (double)
  • Muesli w fruit and yoghurt
  • Big chicken + veggie salad (PWO)
  • 1/4 chicken w/veggies
  • Chai tea
  • Tea
  • 1 biscuit

November 2020

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg