CrossFit SWARM - beyond the whiteboard

CrossFit SWARM

http://www.crossfitswarm.com Westfield, Massachusetts

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WODs ( May 21, 2012 )

Shoot 'Em Down Nate

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Description:	As many rounds as possible in 12 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Pistols (Alternating Legs)s Post total rounds.
Demos:	Muscle-up Handstand Pus... Pistols (Alte...
CF Journal:	Finding and Developing Your Handstand Push-Up Teaching the Muscle-up to a Large Group: Part 2 The Muscle-up Finding and Developing Your Handstand Push-Up: Part 2 More
CF Videos:	Muscle-up/False Grip Demo wmv Handstand Push-up mov

Back Squat 5-5-5-5-5

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Description:	Five rounds of five 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

Activity

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Jamie Labrie - Shoot 'Em Down Nate : 6.0 rounds | Not Rx'd: Shoot 'Em Down Nate : 6.0 rounds | Not Rx'd; - about 2 hours ago

Mark Hardy - Shoot 'Em Down Nate : 4.167 rounds | Rx'd: Shoot 'Em Down Nate : 4.167 rounds | Rx'd; - about 6 hours ago

Tula Cook - Shoot 'Em Down Nate : 6.75 rounds | Not Rx'd: Pull-ups Purple (for Muscle Ups), HSPU Abmat,Pistol to Med Ball; Shoot 'Em Down Nate : 6.75 rounds | Not Rx'd; - about 6 hours ago

Sabrina Capaccio - Shoot 'Em Down Nate : 4.917 rounds | Not Rx'd: This was fun. Felt pretty strong. Did banded assisted muscle ups and kipping handstand pushu...; Shoot 'Em Down Nate : 4.917 rounds | Not Rx'd; - about 9 hours ago

Jamie Labrie - Back Squat 5-5-5-5-5 : 2715 lbs | 105 lbs, 115 lbs, 120 lbs, 125 lbs, and 130 lbs (3) | Not Rx'd: Back Squat 5-5-5-5-5 : 2715 lbs | 105 lbs, 115 lbs, 120 lbs, 125 lbs, and 130 lbs (3) | Not Rx'd; - about 2 hours ago

Tula Cook - Back Squat 5-5-5-5-5 : 3100 lbs | 108 lbs, 116 lbs, 124 lbs, 132 lbs, and 140 lbs | Rx'd (510 lbs): 70%, 75%, 80%, 85%, 90% of 1 Rep Max of 155 lbs...always nice to lift with Fernanda...; Set a PR for Back Squat 5-5-5-5-5 : 3100 lbs | 108 lbs, 116 lbs, 124 lbs, 132 lbs, and 140 lbs | Rx'd (510 lbs); - about 6 hours ago

Mark Hardy - Back Squat 5-5-5-5-5 : 9475 lbs | 335 lbs, 355 lbs, 375 lbs, 405 lbs, and 425 lbs | Rx'd (3850 lbs): Set a PR for Back Squat 5-5-5-5-5 : 9475 lbs | 335 lbs, 355 lbs, 375 lbs, 405 lbs, and 425 lbs | Rx'd (3850 lbs); - about 6 hours ago

Sabrina Capaccio - Back Squat 5-5-5-5-5 : 3250 lbs | 115 lbs, 125 lbs, 130 lbs, 135 lbs, and 145 lbs | Not Rx'd (25 lbs): 70% 75% 80% 85% 90% of 1RM of 170. Worked off 160 cuz I shared a bar with another SWARMer. G...; Back Squat 5-5-5-5-5 : 3250 lbs | 115 lbs, 125 lbs, 130 lbs, 135 lbs, and 145 lbs | Not Rx'd (25 lbs); - about 9 hours ago

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