2.10.2011

W.O.D. 2.11.11


Westside Barbell Box Squatting


Box Squat
5-5-5-5-5

When box squatting relax the hip extenders briefly, then push back up with all the speed you can. This method builds power coming out of the hole, developing the glute and hamstring strength as well as teaching you how to "sit back" into the squat. Using this method you can vary the box heights to target different specific points in the strength curve. Click here to see more on the box squat.

then:

As Many Reps As Possible in 5 minutes:
Max Kettlebell swings (weight of your choice)

Read:
Fat Face by Chris Plentus
Strong is Beautiful by Laura Pappas

Quote:

"If they can make penicillin out of moldy bread, they can sure make something out of you."
- Muhammad Ali

Results:
Mel: 100 (105 @ 35)
Nik: 135
Jon: 45 (75 @ 35)
Tony: 145 (124 @ 45)
Sara B: 95 (110 @ 35)
Jim B: 125 (70 @ 55)
JB: 145 (83 @ 45)
Rob Ph: 175 (111 @ 55)
Brian R: 175 (72 @ 53)
Kev: 175 (114 @ 55)
Kathleen: 80 (90 @ 35)
CC: 135 (63 @ 35)
Jessica: 80 (121 @ 26.5)
Aimee: 145
Todd: 145 (52 @ 70)
Bekah: 145 (96 @ 35)
Pat: 205 (79 @ 45)
Mike S: 110 (74 @ 35)
Pete T: 255 (102 @ 45)
Kristen: 110 (97 @ 35)
Sharon: 110 (73 @ 35)
Steph,145/122@135
Shoeless,150/92@55
Miranda,125
JeffHi,165/78@55
JayE,315/83@70
RobP,185/61@70
Tori,85/118@18
Jennifer,85/107@18
Prem,185/75@35
Gina,85/72@35


Photos:

JB


Jim B.

CC on the Box Squat


4:30 Swingers

8 comments:

Jeff said...

6AM squatters (box squat weight/swings and KB weight):

Todd B. 145/52 (@70#)
Bekah 145/96 (@35#)
Pat 205/79 (@45#)
Mike S 110/74 (@35#)

Nice job everyone, good form on the box squats, and way to string those KB swings together!

Miranda said...

Hello friends!
Just wanted to extend the invite for a Singles Party going on next Friday night at the Radnor Hotel. A few of us from the box are going so check out the link and if your free, join us!
http://radnorhotel.com/events_singles.htm
Miranda

Jeff Hi said...

I will be in the Cleawater/ St. Pete area of Florida next week for a couple days. There are a couple CFs in that area. Since that area is a vacation area (My trip is work related), does anybody have any experiences at those boxes?

Cate said...

nooners:

Pete T 255/102@45
Kristen 110/97@35
Sharon 110/73235

Peterson said...

Nice try CC. Mel's Fran pic still beats yours! :-D

Nikki said...

5:30/6:30results(sorry_my_spacebar_isn't_working!)
Steph,145/122@135
Shoeless,150/92@55
Miranda,125
JeffHi,165/78@55
JayE,315/83@70
RobP,185/61@70
Tori,85/118@18
Jennifer,85/107@18
Prem,185/75@35
Gina,85/72@35

Jen Naspinski said...

CC - your rock!

Charles said...

It looks like CC is sort of smiling. Pretty bad ass pic.