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Components
Paused Front Squat
Metcon
Settings
Location
(All)
CrossFit Bel Air
Program
Barbell Club
Endurance
Open Gym
WOD
Date
Workout
Mon 10/26 - CrossFit Bel Air
Class
(All)
5:30 AM WOD
6:30 AM WOD
9:00 AM WOD
10:00 AM WOD
11:00 AM WOD
3:00 PM WOD
4:00 PM WOD
5:00 PM WOD
6:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
72 (32/40)
Workout
Mon 10/26
CFBA 3
400m run (cold weather go out the "OUT" door and in the "Enter" door
use front door if garage is closed
High knees
Butt kick
Karaoke
Side shuffle
2 Air squat into broad jump x10 jumps
then
10-baby elephant
10-forearm to instep
10- GHD sit up and back ext
Paused Front Squat (3x3@ 75% then 5x1 building w/ each single.)
Paused Front Squat
20 Minutes to do following:
4-5 warm up sets up to 75%
Each rep- pause should be 2-3 seconds- NOT bottomed out but still below parallel.
3 sets of 3 reps paused front squats at 75%
-Then-
5x1
-increase weight with each of these sets, still PAUSE
Novice athletes will focus on form and build with set of 3.
Metcon (Time)
12 min time cap for RX
100 Double Under
-----then-----
2 rounds
25 Push Ups
25 KB Swings 1.5/1
-----then----
75 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 26, 2015
Male Clients
1
Julius
Austin
10:00 AM WOD
1 x 1 @ 325 lbs
2
Bill
Hauhn
4:00 PM WOD
1 x 1 @ 315 lbs
2
Chris
Edwards
9:00 AM WOD
1 x 1 @ 315 lbs
3x3-245, 275,285,295,305
3
Tony
Fares
5:00 PM WOD
1 x 1 @ 310 lbs
4
Keith
Akers
10:00 AM WOD
1 x 1 @ 285 lbs
5
anthony
reyes
5:00 PM WOD
1 x 1 @ 275 lbs
6
Keith
Jackson
9:00 AM WOD
1 x 1 @ 265 lbs
6
Rico
Lorenzo
6:30 AM WOD
1 x 1 @ 265 lbs
6
Steven
Strawbridge
5:00 PM WOD
1 x 1 @ 265 lbs
6
Private
5:30 AM WOD
1 x 1 @ 265 lbs
7
Scott
Wilkinson Jr
7:00 PM WOD
1 x 1 @ 255 lbs
8
Ben
Verner
9:00 AM WOD
1 x 1 @ 245 lbs
9
Russ
Sliger
9:00 AM WOD
1 x 1 @ 235 lbs
10
Dave
DeGroot
5:30 AM WOD
1 x 1 @ 230 lbs
10
Devin
Anderson
7:00 PM WOD
1 x 1 @ 230 lbs
10
Private
5:30 AM WOD
1 x 1 @ 230 lbs
11
George
Tsakiris
11:00 AM WOD
1 x 1 @ 225 lbs
failed at second set 255
12
Bob
Burnett
5:30 AM WOD
1 x 1 @ 215 lbs
3X3 @ 165 all reps on all sets paused
12
Peter
Ferraro
7:00 PM WOD
1 x 1 @ 215 lbs
13
Richard
Trujillo
9:00 AM WOD
1 x 1 @ 205 lbs
13
Private
9:00 AM WOD
1 x 1 @ 205 lbs
14
Mo
Benmo
5:00 PM WOD
1 x 1 @ 195 lbs
q
15
Nickalas
Shreve
5:00 PM WOD
1 x 1 @ 192 lbs
16
john
ruckman
5:00 PM WOD
6 x 5 @ 185 lbs
16
Paul
Deck
4:00 PM WOD
1 x 1 @ 185 lbs
17
Hot
Chocolate
10:00 AM WOD
1 x 1 @ 175 lbs
You've got a gold star! hahahahahahahahahahahahahahaha
17
sean
harris
5:00 PM WOD
1 x 1 @ 175 lbs
17
Ted
Kozlowski
3:00 PM WOD
1 x 1 @ 175 lbs
(3) 135, (1) 155, (4) 175,
18
Larry
Gruzs
10:00 AM WOD
1 x 1 @ 165 lbs
19
Ian
Clark
7:00 PM WOD
1 x 1 @ 125 lbs
19
Syed
Ahmed
7:00 PM WOD
1 x 1 @ 125 lbs
20
Ol’
Brando
6:30 AM WOD
1 x 1 @ 90 lbs
Female Clients
1
Danielle
Mezzanotte
10:00 AM WOD
1 x 1 @ 195 lbs
1
Sarah
Baker
5:00 PM WOD
1 x 1 @ 195 lbs
1
Shanna
Warner
5:00 PM WOD
1 x 1 @ 195 lbs
155 (3x3) 165/175/185/195 (1x1)
2
Tracy
Vasquez
5:00 PM WOD
1 x 1 @ 177 lbs
3
Kelly
Machala
5:30 AM WOD
1 x 1 @ 170 lbs
4
Rachel
Barth
3:00 PM WOD
1 x 1 @ 165 lbs
5
Barbara Ann
McGrain
9:00 AM WOD
1 x 1 @ 160 lbs
6
Amy
Barlow
9:00 AM WOD
1 x 1 @ 155 lbs
6
Christina
Burley
5:00 PM WOD
1 x 1 @ 155 lbs
7
Julie
Irvine
6:00 PM WOD
1 x 1 @ 153 lbs
8
Maryrose
DeGroot
5:30 AM WOD
1 x 1 @ 150 lbs
9
Liz
Ressler
7:00 PM WOD
1 x 1 @ 135 lbs
9
Robin
Lerner
9:00 AM WOD
1 x 1 @ 135 lbs
9
Veliza
West
4:00 PM WOD
1 x 1 @ 135 lbs
10
Amy
Deck
5:00 PM WOD
1 x 1 @ 125 lbs
10
Jenna
Tull
6:00 PM WOD
1 x 1 @ 125 lbs
10
Kara
Rowley
5:30 AM WOD
1 x 1 @ 125 lbs
10
Stacy
Verner
9:00 AM WOD
1 x 1 @ 125 lbs
11
Denay
Gray
11:00 AM WOD
1 x 1 @ 115 lbs
boom
11
Kerri
Preul
5:00 PM WOD
1 x 1 @ 115 lbs
11
Laura
Knapp
4:00 PM WOD
1 x 1 @ 115 lbs
accidentally started w/ back squat
11
Nina
Rodick
10:00 AM WOD
1 x 1 @ 115 lbs
11
Stephanie
Deily
9:00 AM WOD
1 x 1 @ 115 lbs
11
Zoe
Riley
5:30 AM WOD
1 x 1 @ 115 lbs
12
Chrissy
Davis
5:00 PM WOD
1 x 1 @ 110 lbs
goat baaaaah
12
Tiffany
O'Sheal
10:00 AM WOD
1 x 1 @ 110 lbs
pause was tough
13
Erica
Milne
5:30 AM WOD
1 x 1 @ 108 lbs
14
Meg
Smith
9:00 AM WOD
1 x 1 @ 105 lbs
14
sherry
cummins
7:00 PM WOD
1 x 1 @ 105 lbs
15
stephanie
vanslyke
5:30 AM WOD
1 x 1 @ 103 lbs
16
Charmian
Hess
4:00 PM WOD
1 x 1 @ 95 lbs
16
Jaclyn
Scott
4:00 PM WOD
1 x 1 @ 95 lbs
16
Nicole
Santos
7:00 PM WOD
1 x 1 @ 95 lbs
17
Amy
Trauth-Nare
5:30 AM WOD
3 x 3 @ 90 lbs
17
danielle
railer
6:30 AM WOD
1 x 1 @ 90 lbs
85 80 80 70
18
Alexandria
Adams
7:00 PM WOD
3 x 5 @ 85 lbs
18
Aubrey
Townsend
5:00 PM WOD
2 x 1 @ 85 lbs
18
Kelly
Kundratic
7:00 PM WOD
1 x 1 @ 85 lbs
19
Pam
Moore
10:00 AM WOD
5 x 2 @ 65 lbs
very sore quads
20
Veronica
Martin
5:30 AM WOD
3 x 3 @ 45 lbs
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