GSX Crossfit: Friday October 23

Alternating sets of:

5 x 5 Back Squat
5 x 5 Weighted Pull-Ups

Chuck9902 said...: Squats at 225 best 2 sets of weighted pull ups with 30lb DB...tried to keep up with Jerod and do a couple of sets with a 45 bumper but they were ugly.; October 23, 2009 at 7:24 AM
Unknown said...: Freaking super dooper 0600 class. First time Clapping Pull-Ups and Flying Pull-Ups all over the place. Lots of yelling during squats and weighted pull-ups. It's gotta be the board shorts.; October 23, 2009 at 7:36 AM
ken c said...: i encourage you all to not skip over these strength days. they are just as important as the metcon days in the development of greater work capacity. also, approach them with as much intensity as fran or fight gone bad. the cardio demand obviously won't be the same but you should be at or near failure on the last rep of a set of 5. this is why we have spotters. push yourselves and as you get stronger you'll find the demands of the metcon workouts getting progressively easier.; October 23, 2009 at 8:36 AM
Candice said...: Thanks for all the great comments about the DL/Burpee WOD Wednesday everyone! I don't have the internet right now so it is hard for me to comment in the blog like I love to do! :( Looking forward to Saturday's WOD. See everyone there!; October 23, 2009 at 6:50 PM