Monday, June 28, 2010

“The CrossFit Jenks Warm-up”

Today the WOD was our official warm-up, for time:

3 Rounds for time of:

15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring dips or bar dips
15 Pull-ups

My time: 14:42 Rx (bar dips)

This one was fun, actually. I was aiming for under 15 min, and just made it. I could have been a little faster on the pull ups and dips. That's about the only place I could have made up any time. It was fun to do this for a workout.

The strength component today was Back Squats:

5 @ 85
3 @ 105
2 @ 125
5 sets of 10 @ 130

I have really started to enjoy back squats. This was a challenging workout with the sets of 10. We have done one before with one set of 20, but it was only one set... I was thinking I might have gone heavier on the sets of 10 today, but by the time I got to the fifth set, I was glad I stuck with the 130. Next time we do this configuration I'll try for maybe 140. Think I could probably handle that.

Great start to the week!!


  1. Angie way to kill the back squats! I did 125 and thought I was going to crumble! :) Way to go!