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Wednesday, November 23, 2011

2011 November 22
by bk

Back Squat, 2-2-2-2-2-2-2 reps

Compare to 5/4/11

then….

3 rounds for time:
48 air squats
24 pushups
12 shoulder-to-overhead (145lb/100lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC
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29 Responses leave one →
  1. Amy permalink
    November 23, 2011

    Started doing 1RM back squats, but then Alex J blacked out and hit his head…poor thing!!! We sent him off with EMS to Roper…we will keep you updated. Praying that it’s nothing. 🙁

  2. Rueben permalink
    November 23, 2011

    Wendler – Week 4 – Deload – BP/DL
    Kevin, if I can help out in any way w/Alex, please give me a call.
    I’m downtown all day. 270-0094

  3. Khoung permalink
    November 23, 2011

    Hopefully it was nothing serious. Alex get better soon! Kevin keep us posted.

    Back squats:
    5 x 7 @ 280#

  4. Daniela permalink
    November 23, 2011

    400 pounds was too heavy Alex!! Get better!!! Finished with the “Alex Wod”!!!

  5. Rob K permalink
    November 23, 2011

    185,205,225,245,255,265(f),265(1) pretty sure that’s a PR!

    WOD: 21:46, started heavy but ended up scaling to 100# and still could barely get that thing over my head. Hope to do this again in a few months and see some progress. Good workout 9ers.

  6. Api permalink
    November 23, 2011

    backsquats to pitiful to mention
    WOD 18:11 RX- this wod gave me the business, and not in an enjoyable way….

    cute pic!!

    feel better alex!

  7. Kyle Ward permalink
    November 23, 2011

    Smolov day 2
    5×7 @ 220#

    Wod: 12:3* rx

  8. November 23, 2011

    Guys, Alex is home and well. He had all possible scans and mri’s and got stitches but is all ok, clear and home.

  9. Rueben permalink
    November 23, 2011

    I’m really relieved to hear this. Hope you have a speedy recovery, Alex . . . you’ve still got that second back squat to finish.
    Hope to see you at 6am very soon.

  10. J0n S. permalink
    November 23, 2011

    Alex, we are all glad to hear you are well!

    I was doing W2, D1 of Wendler’s in a local gym, warming up with double-unders, foam rolling, and dynamic stretching. During my lifts, I was approached by a nondescript person, who asked if I was training for an event or competition. I wanted to reply, “No, I’m just training for life. This is how I always workout.”

    Thank you, CrossFit.

  11. November 23, 2011

    From CrossFit Explode (West Chester, PA)
    “Turkey Day send off ”

    For time:
    Row 2000 m
    Run 400 m
    Row 1500 m
    Run 800 m
    Row 1000 m
    Run 1200 m
    Row 500 m
    Run 1600 m (1 mi)540 East Union Street

    48:00 Rx

    Sorry to hear about that Alex. Get better soon, you’ve got a WOD at 10:00 AM tomorrow!

  12. November 23, 2011

    Ignore that part about Union St. I’m still trying to get the hang of this new phone.

  13. Fellippe permalink
    November 23, 2011

    From Crossfit Long Island City (New York, NY)

    A. Snatch: build up to a comfortable max in 20 minutes: 110#

    B. AMRAP in 20 min of:
    DB Snatch, 40/25#, 5 reps each hand
    Push-up w/hand release, 10 reps
    Squat, 15 reps

    9 rounds @25#

    Glad to hear Alex is doing well.

  14. Alex J permalink
    November 23, 2011

    Thanks everyone. Just have a bump on the head and a few stitches but feeling okay (no brain surgery required!). Thanks to all for their help, Amy and Jen for the triage and Kevin and Brian for coming to the hospital and the ride home. Looking forward to coming back soon…

  15. Nick R permalink
    November 23, 2011

    From Crossfit Invincible, Bettendorf, IA:
    “Barbara”
    5 rounds for time,
    20 pull ups
    30 push ups
    40 sit ups
    50 air squats
    Rest three minutes between each round.
    36:24 Rx

    Then
    Smolov Squats: 5×7@255#

  16. harkins permalink
    November 23, 2011

    Glad to hear you’re OK Alex!
    315#
    14:04 Rx

  17. Daniela permalink
    November 23, 2011

    Glad to hear ur ok!!!see you friday at 6am!!

  18. November 23, 2011

    235 245 265 285 290 295 (PR)…wish I had more time to try 305

    12:57 RX

    Windler clean work

  19. Glenn C. permalink
    November 23, 2011

    225#-245#-265#-285#-315#-335#-365#.
    WOD: 11:20 scaled up to 155# didn’t want those tiny 5# weights on my bar.
    Don’t know u Alex J. Glad to hear ur okay!

  20. Marco permalink
    November 23, 2011

    5Rds

    400m rum
    15 GHD sit ups
    15 GHD hip extensions

  21. Michael Woods permalink
    November 23, 2011

    225-255-275-295-315-335(PR)-355(PR)

  22. Mark edmunds permalink
    November 23, 2011

    Alex is a stud he will be back real soon…

    Wendler round 2
    Sp/Dl

    Wod- 11:14rx

  23. Jessica P. permalink
    November 23, 2011

    Nice Jon! That’s awesome.

    Get feeling better quickly Alex. I know you’ll be back in the swing of things in no time.

    At JB Charleston Crossfit today
    10-9-8-7-6-5-4-3-2-1
    KBS 70/53
    box jumps 28/24
    push press 115/75

    16:26 Rx
    Fun wod! Pretty evil, but fun.

    Happy Thanksgiving all! Enjoy the feasting!

  24. Michael Wilcox permalink
    November 23, 2011

    225-245-265-285-305F(1x)-295F
    WOD: 19:42 115#

  25. Melissa permalink
    November 23, 2011

    Squats were no good, max c&j- 135 PR and a PR clean at 140
    Wod- can’t remember time, I think 15?, walking lunges subbed for squats, Rx weight.

  26. Jeremiah S permalink
    November 24, 2011

    squats: 255-265-275-295-305-315-325(f)

    WOD 19:33….definitely not my best showing.

  27. November 24, 2011

    Shoulder Press
    65 x 5
    85 x 5
    100 x 3
    110 x 5
    125 x 5
    140 x 8

    HSPU work

    Bench Press
    105 x 5
    130 x 5
    155 x 3
    170 x 5
    195 x 5
    220 x 7

    Incline Dumbbell Bench Press
    2 sets of 12, using 55lb-ers
    3 sets of 12, using 70lb-ers

    Dips, 5 sets of 10

    8 minute alternating tabata
    -abmat situps
    -reverse abmat crunches

    CrossFit Integrity, Charleston, SC

  28. Reyna permalink
    November 24, 2011

    BS: 65-85-105-125-145 (1)-140
    WOD: 21:50 85#

  29. Alex Baker permalink
    November 25, 2011

    BS:95-115-135-145-155-165-175(F)
    WOD: 12:22 Rx

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