10.10.2010

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)




9 comments:

Laura Pappas said...

Hahaha the video title has poop in it :)

Aimee Lyons said...

haha! I knew you would appreciate it Laura! It's actually a great little video! get ready to laugh!

Steph V said...

http://www.youtube.com/watch?v=Ahx9pne4GQU&feature=player_embedded

Anonymous said...

http://www.philarockgym.com/groups.htm

anyone wanna give rock climbing a go? 20bucks a person for a group of ten. the facility is in oaks.

Aimee Lyons said...

JZ- GREAT WOD!
Thanks!

karen largent said...

pssst.. that's 95#, not 45# :)

Jerry said...

Aimee -
I think 'DC' for me is being generous.... but thanks. ;-)

Melinda said...

Aimee,

My weight was 95 not 115.

Thanks!!

Nikki said...

JZ - I loved your WOD, but HOLY COW I am I sore today! Every half hour, when I get up from my desk to refill my coffee or waddle to the bathroom, I am cursing you! :)