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CrossFit Las Vegas

www.crossfitlasvegas.com Las Vegas, Nevada

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WODs ( May 21, 2012 )

Coach's Notes

Back Squat (athlete to start at 60% of where the last finished their 5 x 3, same weight for all 3 sets. Each week the athlete will add 5-10 lbs)
5 x 3

-Then-

"CrossFit Baseline"
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

Back Squat 3 x 5 CrossFit Strength

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Description:	Back Squat 5-5-5
Demos:	Back Squat
CF Journal:	The Mechanics, The Movement, The Placement Back Squat Geometry Part 1 You Don't Know Squat without an "Active Hip" Keeping Your Adductors Strong More
CF Videos:	Back Squat mpg

CrossFit Baseline CFLV MetCon

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Description:	For Time: 500 Rows 40 Air Squats 30 Sit-up - Standards 20 Push-ups 10 Pull-ups Post total time.
Demos:	Row Air Squat Sit-up (stand... Push-up Pull-up
CF Journal:	Kipping Pull-Ups with Jeff Tucker Assistance for Bodyweight Exercises Learning How to Row With an Olympian: Part 1 Getting the Most From the C2 Rower, Part 2 More
CF Videos:	Adrian Teaches Kipping, Part I mov - wmv Air Squat Demo w/explanations mov - wmv Adrian Teaches Kipping, Part II mov - wmv Adrian Teaches Kipping, Using the Hips mov - wmv More

Back Squat 3-3-3-3-3 CrossFit Strength

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Description:	Five rounds of three reps each of back squat.
Demos:	Back Squat
CF Journal:	The Mechanics, The Movement, The Placement Back Squat Geometry Part 1 You Don't Know Squat without an "Active Hip" Keeping Your Adductors Strong More
CF Videos:	Back Squat mpg

CrossFit Baseline CrossFit WOD

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Description:	For Time: 500 Rows 40 Air Squats 30 Sit-up - Standards 20 Push-ups 10 Pull-ups Post total time.
Demos:	Row Air Squat Sit-up (stand... Push-up Pull-up
CF Journal:	Kipping Pull-Ups with Jeff Tucker Assistance for Bodyweight Exercises Learning How to Row With an Olympian: Part 1 Getting the Most From the C2 Rower, Part 2 More
CF Videos:	Adrian Teaches Kipping, Part I mov - wmv Air Squat Demo w/explanations mov - wmv Adrian Teaches Kipping, Part II mov - wmv Adrian Teaches Kipping, Using the Hips mov - wmv More

Activity

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Yesenia Phillips - CrossFit Baseline : 6 mins 15 secs | Rx'd: CrossFit Baseline : 6 mins 15 secs | Rx'd; - 16 minutes ago

Yesenia Phillips - Back Squat 3 x 5 : 1575 lbs | Rx'd: Back Squat 3 x 5 : 1575 lbs | Rx'd; - 17 minutes ago

Colby Phillips - CrossFit Baseline : 3 mins 50 secs | Rx'd: CrossFit Baseline : 3 mins 50 secs | Rx'd; - 22 minutes ago

Colby Phillips - Back Squat 3 x 5 : 3675 lbs | Rx'd: Back Squat 3 x 5 : 3675 lbs | Rx'd; - 25 minutes ago

Ryan Church - CrossFit Baseline : 7 mins 33 secs | Rx'd: i was a little winded after not training much last 2 weeks; CrossFit Baseline : 7 mins 33 secs | Rx'd; - about 3 hours ago

Michael Garcia - CrossFit Baseline : 4 mins 55 secs | Not Rx'd: was shooting for 7 mins but 4:55 works.. :-); CrossFit Baseline : 4 mins 55 secs | Not Rx'd; - about 3 hours ago

John Bemis - CrossFit Baseline : 6 mins | Not Rx'd: Red band for pullups; CrossFit Baseline : 6 mins | Not Rx'd; - about 2 hours ago

Calvin C Garland - CrossFit Baseline : 5 mins 15 secs | Not Rx'd: got 3 rxd kipping pullups. No stinking band.; CrossFit Baseline : 5 mins 15 secs | Not Rx'd; - about 3 hours ago

Calvin C Garland - Back Squat 3 x 5 : 155 lbs | Not Rx'd: Back Squat 3 x 5 : 155 lbs | Not Rx'd; - about 3 hours ago

Georgia Karabelas - CrossFit Baseline : 7 mins 37 secs | Not Rx'd: CrossFit Baseline : 7 mins 37 secs | Not Rx'd; - about 3 hours ago

Ryan Church - Back Squat 3-3-3-3-3 : 2325 lbs | 155 lbs, 155 lbs, 155 lbs, 155 lbs, and 155 lbs | Not Rx'd (1650 lbs | Not Rx'd): Back Squat 3-3-3-3-3 : 2325 lbs | 155 lbs, 155 lbs, 155 lbs, 155 lbs, and 155 lbs | Not Rx'd (1650 lbs | Not Rx'd); - about 3 hours ago

Michael Garcia - Back Squat 3-3-3-3-3 : 2325 lbs | 155 lbs, 155 lbs, 155 lbs, 155 lbs, and 155 lbs | Rx'd (-450 lbs): Back Squat 3-3-3-3-3 : 2325 lbs | 155 lbs, 155 lbs, 155 lbs, 155 lbs, and 155 lbs | Rx'd (-450 lbs); - about 3 hours ago

John Bemis - Back Squat 3-3-3-3-3 : 3075 lbs | 205 lbs, 205 lbs, 205 lbs, 205 lbs, and 205 lbs | Rx'd: Back Squat 3-3-3-3-3 : 3075 lbs | 205 lbs, 205 lbs, 205 lbs, 205 lbs, and 205 lbs | Rx'd; - about 2 hours ago

Jeremiah Chambers - Back Squat 3-3-3-3-3 : 2775 lbs | 185 lbs, 185 lbs, 185 lbs, 185 lbs, and 185 lbs | Not Rx'd: Back Squat 3-3-3-3-3 : 2775 lbs | 185 lbs, 185 lbs, 185 lbs, 185 lbs, and 185 lbs | Not Rx'd; - about 3 hours ago

Brian Capra - Back Squat 3-3-3-3-3 : 2025 lbs | 135 lbs, 135 lbs, 135 lbs, 135 lbs, and 135 lbs | Rx'd (-450 lbs): Back Squat 3-3-3-3-3 : 2025 lbs | 135 lbs, 135 lbs, 135 lbs, 135 lbs, and 135 lbs | Rx'd (-450 lbs); - about 6 hours ago

Roger Paez - Back Squat 3-3-3-3-3 : 2175 lbs | 145 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs | Rx'd: Back Squat 3-3-3-3-3 : 2175 lbs | 145 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs | Rx'd; - about 7 hours ago

Justin Goldstein - Back Squat 3-3-3-3-3 : 2175 lbs | 145 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs | Rx'd: Back Squat 3-3-3-3-3 : 2175 lbs | 145 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs | Rx'd; - about 7 hours ago

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