Monday, June 22, 2015

CrossFit Paused Squats

Monday, June 22, 2015

Coach Arik

(6AM) Laura, Lisa, Ben and me

Warm Up

500m Row, 20 Bandy Good Mornings, 15 Bandy Side Step (L & R), 15 Passthrough, 10 KB Swing (53#), 10 Goblet Squat (53#), 15 Air Squats


Couch Stretch (2 minutes each side), Elbow to Instep (2 minutes each side)

Bring Sally Up (Weight)

Challenge to the song “Bring Sally Up” by Moby with a 135# barbell on back.  Squat on “Bring Sally Down.”  Stand on “Bring Sally Up.”

This workout is based on a challenge by Rich Froning.  It is tough not just because of the number of squats, but also because you are typically paused in the down position.  The only saving grace is that it is only 3:30 seconds long.  There are 30+ squats during the challenge.

I warmed up with 45#, 65# and then 95#.  After feeling 95# in the down position, I decided to back off to 75# for the challenge.  It started off OK, but I was starting to lose pace about a minute into the song.  After the first long pause, I really had to think about form to get the weight back up.  After the second long pause, the weight was not coming up.  I dumped it and finished with air squats, which felt relatively easy, but the burning in my quads never went away.  Thank goodness for foam rollers.  Only Laura finished with her challenge weight.  I did not feel good about my first DNF, but I was in good company.

As the challenge was relatively short, I finished with ring dips and double unders.

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