Blog Posts on back squats




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Mar 26 WOD: Triplet + Wendler by Almost Fit on Mar 26, 2013Strength: Back squat70% x 3 = 3 x 9080% x 3 = 3 x 10090% x 3+ = 5 x 115I did this before the 12:30 pm class so I didn't have time to do assistance lifts post-WOD.WOD5 RFT:20 burpees15 hang power cleans (135/95)40 sumo deadlift high pull (24/16 kg)I u...



Mar 13 WOD: Running and wall balls + Wendler by Almost Fit on Mar 13, 2013Strength: Back squatSo it turns out this Wendler thing works. Because I checked my log and saw that what I could only do 5 reps of last month, I was able to do 7 reps of today.65% x 5 = 5 x 8075% x 5 = 5 x 9585% x 5+ = 7 x 105Assistance 1: Walking lu...



Mar 6 WOD: Team WOD + Wendler by Almost Fit on Mar 6, 2013Strength: Back squat40% x 5 = 5 x 4550% x 5 = 5 x 6060% x 5+ = 10 x 70Assistance 1: Good mornings1 x 10 x 352 x 10 x 552 x 10 x 75Assistance 2: Overhead squats1 x 10 x 353 x 10 x 451 x 10 x 55WOD: Team WODI got teamed with Smacky and Jan. For the fir...



Feb 27 WOD: Partner WOD + Wendler by Almost Fit on Feb 27, 2013Strength: Back squatWarm up: 5 x 45; 5 x 65; 5 x 7575% x 5 = 5 x 9085% x 3 = 3 x 10095% x 1+ = 4 x 110Assistance 1: Overhead squats2 x 10 x 353 x 10 x 45Assistance 2: Weighted lunges5 x 10 x 15 lbAssistance 3: Sit ups5 x 10I need to work on staying u...



Feb 1 WOD: Bar complex + Wendler by Almost Fit on Jan 31, 2013Strength: Back squatWarm up: 5 x 45; 5 x 6565% x 5 = 5 x 7575% x 5 = 5 x 9085% x 5+ = 5 x 100Back squats, I've kinda missed you.WODOTM for as long as possible:- 3 power cleans (135/95)- 3 front squats- 3 push jerks or split jerksThe rule was, we were...



Jan 24 WOD: CrossFit Total by Almost Fit on Jan 24, 2013I got excited when I checked the site and saw that we're doing the Total again today. The first time we did it was way back in May and I'd been wanting to get my new 1RMs so I can continue doing the Wendler 5/3/1.This is what the CrossFit Total looks...



Jan 8 WOD: Back squats by Almost Fit on Jan 8, 2013Pre-WOD, I worked on getting my new 1RM shoulder press so I can get back on the Wendler saddle. I'm quite happy to say that I got a 10 lb increase so my 1RM is now 65 lbs.For the first part of the WOD, we were given 15 minutes to do heavy singles of...



Dec 12 WOD: Couplet + Wendler by Almost Fit on Dec 12, 2012WODWe did body weight exercises today, as we do every Wednesday. I was again tempted to cherry pick when I saw the WOD (it's the first thing I check in the morning, if you must know), but I had no choice. I don't like wall balls and burpees, which is...



Nov 23 WOD: Elizabeth + Wendler by Almost Fit on Nov 23, 2012Strength: Back squatsI'm still on Week 3 of Cycle 3, and I'm looking forward to deload week.Warm up: 3 x 45; 3 x 65; 3 x 8575% x 5 = 5 x 9585% x 3 = 3 x 10595% x 1+ = 1 x 120WODThe first part of the workout was actually 2 x 1 of 80-95% of our 1RM bac...



Nov 14 WOD: Body weight AMRAP + Wendler by Almost Fit on Nov 14, 2012Strength: Back squatsToday ends Week 2 of Cycle 3, and I'm kinda nervous about the heaviest week, which is starting next week.Warm up: 3 x 45; 3 x 65; 3 x 803 x 80% = 3 x 903 x 85% = 3 x 1003+ x 90% = 4 x 115One thing I really need to work on is bein...