Mission of the Day 6 Jul 09
Crossfit:
20 Back Squats with 10 RM.
-Do not set bar down.
then
100 push-ups for time.
-Add 20 push-ups for every time you set bar down during squats.
Crossfit Strength Bias:
Press 5-5-5-5-5
then
20 Back Squats with 10 RM.
-Do not set bar down. Penalty of 20 push-ups for every time you set bar down during squats.
The 20 rep max back squat workout is sometimes called “ball busters, widow makers and man breakers.”
“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” -Mark Rippetoe.
July 6, 2009 at 4:33 am
The 20 rep max back squat workout is sometimes called “ball busters, widow makers and man breakers.”
So, I don’t have balls (although some have questioned), I’m married to a guy, and I’m a girl. What will this do to me? Just wondering.
July 6, 2009 at 7:16 am
Look on the bright side, you won’t have to worry about James threatening to pull your “man card” if you can’t make a heavy squat
I just got back from the the mother of all long metcons: bike around Oahu for time. According to the GPS (I have your money in my car Courtney, honestly!) we biked 130 miles in the 2 days, starting and ending at the bike rental place in Honolulu. It was a wonderful experience, I’m really glad I did it. I see why James recommended against spending time around Waianea, the road signs didn’t look at all friendly to white tourists, we kept going without stopping for that whole section.
After checking some distances in Tucson online, I can say with confidence that I haven’t biked further than 1 mile in the last 3 years. Several of the people in the group had more (casual) biking experience, but they couldn’t finish in two days. I didn’t exactly set a new land speed record, but I think this makes a pretty good case for general physical preparedness through crossfit.
July 6, 2009 at 7:00 pm
Go Ryan! Glad you are getting some use out of that GPS.
July 6, 2009 at 10:57 pm
65 on the press – 70 just didn’t want to go on rep 5…
I don’t know if 110 was heavy enough on squat or not. I wasn’t dying, but I did see stars (the sparkly kind, not the dead kind.)
July 7, 2009 at 1:32 am
I sucked it up today on the shoulder press –155. Though I did get 315 on the squat.
-JDF
July 7, 2009 at 9:58 pm
Didn’t do the press since my shoulder is still hot from the swings/dips on Saturday.
145 on back squats and my phantom balls are intact. The balls of my feet went numb twice though.
7:15(?) on the push-ups.