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Posts tagged “Back Squat

CFSR WOD 4.22.2014

4.16.2014 008


Strength – Back Squat

5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%

Conditioning – 12 Min AMRAP

20 Dumbbell Snatch 55/35

15 Toes To Bar

10 Hand Release Push Ups

“The will to win means nothing if you haven’t the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner

 Mobility WOD 311


CFSR WOD 4.11.2014




Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning -


Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20


Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300



CFSR WOD 3.3.2014

january 27 2014 004


Warm up:

Dynamic Bands


Back Squat:

5@40%, 5@50%, 3@60%

5@65% 5@75% max@85


8 minute AMRAP

8 Barbell Lunge front rack 115/75

8 Chest to bar Pull ups

8 Push ups

Health is a large word.  It embraces not the body only, but the mind and spirit as well;…and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~ James H. West

Mobility WOD 254


CFSR WOD 12.27.2013


Active Recovery: Row 1,000m
Tabata WOD: Bar Muscle Ups & Ring Dips
Try to maintain a 5-6 average every 20 seconds
Strength: Back Sqaut
5×6@70% (+20lbs)
Accessory: Death March 3 Sets of 10

“You have to expect things of yourself before you can do them.”

– Michael Jordan

Mobility WOD 191

Paleo Detox Cleanse Shake


About 1 serving of the Paleo Detox Shake

CFSR WOD 2.11.2013


Monday 2-11-13

1rep = 3 Front Squats + 1 Jerk
(% = 1rm Jerk)
1×1 @ 70% 1×1 @ 75% 1×1 @ 85% 2×1 @ 80%
Back squat (155/115)
Toes to bar

“Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced.” Swami Vivekananda


organic coconut flour

RECIPE OF THE DAY: Cocoa Brownies with Coconut Flour (More chocolate for V-Day)

CFSR WOD 12.3.2012


Monday 12/3/2012

Back Squat

2 x 9 @70% 5 @ 80%


for time:

9 Hang Power Snatch 135/95

40 double unders

6 Hang Power Snatch 135/95

40 double unders

3 Hang Power Snatch 135/95

40 double unders

“Sometime we are lucky enough to know that our lives have been changed, to discard the old, embrace the new, and run headlong down an immutable course” 
― Jacques-Yves Cousteau

Chard Wrapped Salmon

9 Most Important Foods to Buy Organic

Taste of victory and defeat…make that Victory for the SF Giants – World Champions again!!

Sebatian OH lunge

Sebastian  overhead walking  lunge

Monday 10/29/2012

Hang  squat clean 15 min to max

5 rounds for time:

10 Hang squat clean 60% of max

15 Hand release push up

Coaches corner: If you want to learn a movement you 1st must commit to doing it:)  A hang squat clean is not the same as a hang power clean followed be a squat.   Develop your skills it is the way to reach an extremely high level of fitness.

Omega-3 Intake Heightens Working Memory in Healthy Young Adults

“The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat.” Theodore Roosevelt

5 spice chicken

the sounds of your next deep breath


Wade made that face not because the workout was hard, but because of the Gaga and Kesha bumping on the speakers!!!

Tuesday 8/9/11
Back squat
4 rounds for time:
Run 400m
50 Air squats

Show me who you are

Doppdlnanger dinners

Melatonin laced relaxiation brownies. I think this is hilarious on many different levels

Gerat video. All the people in this video are 45+ years old.


You must do a lot of back squats….

Wednesday 6/29/11

Back squat



In 9 min:

100 Situps

max rounds

20 Double unders

5 Back Squats (225/155)

Best damn pushups article period

If only…..

Squat deep and heavy…that is all….

Wait a minute….my doc said deep squats are bad for my knees!

Jason can run and strike a pose at the same time. Multi talented!

Thursday 6/9/11
Back squat
As many rounds possible in 10 min:
60 Burpees
50 Double unders
10 Squat snatch (135/95)

Are we built to run barefoot?

What sugar actually does to your body

Plate icon to guide Americans to healthier eating…..

This is Mark Rippetoe, OG strength/powerlifting guru for crossfit. I know not many of you have every seen or heard him tak before but he is very knowledgeable on lifting heavy things up and putting them down, he is also hilarious and kind of crazy. Please enjoy this video and Im sorry to all the bikers out there

Do squats cure cancer?

Squat heavy things, increase strength. The end

Dre also really like pullups

Tuesday 5/17/11
Back squat
Every min on the min for 10 min
5 Toes 2 bar
10 Pushup
Max reps Air squats

Coaches corner:
Work up to a 3 rep max, a 3 rep max is the most possible weight you can do 3 times. Not a light weight that warms the legs up for the 2nd part of the workout

Sleep ergonomics

No damsels in distress

The difference of being strong and acting strong

I heard squats are bad for your knees……

Meat glue…….

Mondays 5:30am class broke the record for most people in a non holiday class with 20!!!

Back squat
Every minute on the minute for 8 min perform
15 KB swings (53/35)
Max reps Box Jumps (24/20)

Man vs. nature

Crossfit hater

Beer better then water after a workout????

This is gross


I refreshed so much I broke my phone and ran over curbs


Satisfied customers

Wednesday 3/16/11

Back squat
As many rounds possible in 8 min:
3 Power clean (155/105)
6 Ring dips
9 Air squats

When exercise is too much of a good thing.

40 random facts you didnt know about running

Destroy yesterday

Refresh, refresh, refresh. Crossfit has still not posted the first WOD for the CF Open. Its seeming like pretty much everyone who is signed up cannot make it on saturday to do it. Sooooo if you will be gone over the weekend you can do the WOD during open gym or during a class if it will not interfere with the rest of the class. Right now the plan was to do the workout on Saturday at 10am. If we do it on Sunday would anyone be able to make it then?

Old man Sulon

My birthday so I get the picture of the day

Thursday 2/10/11
Back squat
Newport beach crippler
for time:
30 Back squats (225/155)
Run 1 mile

Coaches corner: For the crippler choose a weight that is challenging but allows you to do multiple reps each time. It should not be 30 sets of 1. We will use the racks and if need be run multiple heats to complete the WOD

Kids like bad food

Watch out for the honey bees

The updated egg

Sweet video. Good find Jayme

Check us out on screamin daily deals.com.Spread the word and send it too your friends.

Remember the St. Judes fundraiser is this Saturday at 10am. Its a $10 buy in and all money raised goes to St. Judes hospital. There will be both RX and scaled version of the WOD. Please come out and show support for a good cause and meet come new people.


The prowler has landed

Santa, aka Wade, came early with my new toy. Be sure to thank him after the first time you use it….

12/21/10 Tuesday
Back squat
Max rounds in 8 min:
10 pistols (alternating legs)
20 Jumping chest to bar pullups

Carbs not fat are too blame

Coach Ripp with good stuff as always on the squat

In case you dont know what that awesome thing is in the picture with Wade here is a video of Greg testing it out this afternoon after our workout

Ugly sweater workout on Wednesday get them ready I got a doosey


Saturday 9/5/09

Saturday 9/5 WOD

5×3 Back Squat

Back Squat (aka Squat)…[mpg]

Confidence Booster: Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight, get stronger, move faster and feel better than ever your confidence will sky rocket.

Note: Labor Day (Monday) shortened schedule.  Class will run at 5:30am, 9:00am and 6:30pm. 

Also: As of Tuesday we have a new class M-F schedule: 5:30am, 9:30am, 10:30am, 12:00pm, 6:30pm.  We expect to be adding M-F 6:30pm before the end of this month and probaly some 6:30am.  Stay tuned.

Tim, Liesbet, Katie, Carter and Liam are going to Family Camp, Camp August.  It’s our 4th year and one of the best family vacations we take.  Check it out:  CampAugust.com  What are you doing for Labor Day?  Take pictures and video and share them when you get back.

Tuesday 8/18/09

Tuesday 8/18 WOD 

Back Squat 5×3

Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov], Midline Stability, Kelly Starrett, Pt I …[wmv][mov], Midline Stability, Kelly Starrett, Pt II…[wmv][mov], Midline Stability, Kelly Starrett, Pt III …[wmv][mov], Midline Stability, Kelly Starrett, Pt IV …[wmv][mov], Midline Stability Part VII, PNF Stretching, Kelly Starrett …[wmv][mov], Midline Stability: Muscles of the Pelvis, Kelly Starrett …[wmv][mov]

Tuesday 8/11/09

Giant Liam hanging out by the Golden Gate Bridge

Giant Liam hanging out by the Golden Gate Bridge

Tuesday 8/11 WOD “CrossFit Total”

Single Rep Maximum of Back Squat, Shoulder Press and Deadlift.  The Total is the combined total of all of the lifts.

Coaches Corner: If you are new to the lifts, keep your weight withing a range that you allows you to do 2-5 repetitions.  Don’t attempt a full maximum until you can maintain proper form throughout the lift. 

Congratulations WADE!
Let me start by letting you all know something that I found out today.  Apparently one of member Wade Lee’s goals (I hope you don’t mind me sharing this Wade) when he started at CrossFit SR was to do 3 unassisted pull-ups in a row before the New Year.  A good goal for sure, but obviously Wade significantly underestimated himself and the CrossFit program when he set that goal.  I just heard from Tim that Wade did 71 unassisted pull-ups during “Nicole” today!  He did 15 in a row, unassisted during his first round!  Guess you reached your goal Wade, AND THEN SOME!  Other inspiring news from Tim was that Pete did 20 pull-ups his first round, which was 3 more than he did on his max day, and Carol did the same number of pull-ups this time as the last time she did Nicole, but she did them using the GREEN band instead of the black band.  Read the latest Gym Update

Check out these videos from CrossFit Main site:

Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov]
Press-Basic Positions, Mark Rippetoe…[wmv][mov]
Press-Hand Positions, Mark Rippetoe…[wmv][mov]
Press Instruction, Part I, Mark Rippetoe…[wmv][mov]
Press Instruction Part 2, Mark Rippetoe…[wmv][mov]
Press Instruction Part 3, Mark Rippetoe…[wmv][mov]
Press Posture Question, Mark Rippetoe…[wmv][mov]
Press Review, Mark Rippetoe…[wmv][mov]

Deadlift Alignment Part 1, Mark Rippetoe…[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe…[wmv][mov]
Deadlift Anatomy, Mark Rippetoe…[wmv][mov]
Deadlift Arm Position Lecture Clip…[mov][wmv]
Deadlift Back Angle, Mark Rippetoe …[wmv][mov]
Deadlift Cues, Pat Sherwood …[wmv][mov]
Deadlift Intro Lecture Clip…[wmv][mov]
Deadlift Setup, Mark Rippetoe …[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe…[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe…[wmv][mov]

Thursday 8/6/09

Dig down deep and release the beast!

Dig down deep and release the beast!

Thursday 8/6 WOD ” Bear Complex

7x through the following sequence, the sequence equals one rep

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

5 rounds

Coaches Corner: The Bear Complex is done for load with the goal being to see how much you can lift in the last set.  You may not set the bar down during your 7 reps. You can take time as needed to rest between rounds. Watch a Video Demonstration of The Bear Complex.

8/5 Kelley Results and 8/6 Bear Results

8/5 Kelley Results and 8/6 Bear Results

Thursday 7/9/09

back squatThursday <br><br>7/9 WOD

Back Squat 5×5

Watch a Video Demo of the Back Squat

Watch a Video on Back Squat Geometry


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