CrossFit KOP

JZ PVC back squat

Denise working on the back squat

JZ the demo

W.O.D. 10.11.10
"The Original"
courtesy of the "original JZ"

First:
As Many Reps as Possible in 5 Minutes of Body Weight Back Squat*


Then immediately after:
15 Minute Clock Starts

You must run 800m

then with remaining time complete

As Many Rounds as possible of:
5 Box Jumps (25"/21")
5 Pull Ups

Score is Reps of Back Squats + Rounds

*If a body weight back squat is unattainable you will scale according to level and ability.

Video:
"Squatting To Restore Spinal Motion and To Poop" with Kelly Starrett - video [wmv] [mov]

Quote:
"You can stand tall without standing on someone. You can be a victor without having victims."
-Harriet Woods

Results:

Rx

JZ: 56 + 13

Shawn: 48+10

Jen S: 36 + 16

Nikki: 51 + 18

Jason: 42 + 12

Tim P: 63 + 23

Kevin: 31 + 12

Vinny: 43 + 9

Grans: 37 + 15

Miranda: 27 + 6

Jay E: 51 + 3

Shoeless: 34 + 7

DC

Laura: 21 + 18

Jerry: 60 + 14

Scale

Jessica: 75 + 9 (22# 13" Bk)

Sandy: 31 + 8 (85# 17" G)

Mel: 29 + 8 (115#)

Denise: 51 + 7 (45# 17" Bk)

Bekah: 35 + 9 (120# G)

Melinda: 40 + 9 (95# G)

Danny: 50 + 7 (B)

Brian R: 43 + 11 (135#)

Rob Ph: 65 + 9 (135# 17" G)

Gabe: 70 + 8 (95# B)

Dorothy: 33 + 11 (115#)

Kristen S: 31 + 7 (95# 17" MF)

Rachael: 45 + 10 (75# 17" B)

Katie: 57 + 7 (35# 17" Bk)

Karen: 38 + 9 (95# 17" Bk)

WW: 47 + 9 (135# G)

Pete: 53 + 8 (135# 25"SU)

Chris T: 42 + 8 (75# 21"SU)

Kara: 36 + 10 (73# 17"SU)

Aim: 50 + 12 (120# 13" row)

Rob: 54 + 12 (145#)

Charles: 65 + 11 (45# G)

Tom G: 47 + 7 (115# Bk)

Sheng-Ching: 57 + 5 (45# 17" J)

Liz: 31 + 10 (95#)

Conn: 46 + 8 (115#)

Borden: 41 + 8 (155# Bk)