Sleep Is For The Weak

 In WOD

Anthony, Neal, and Chase at a Houston Competition

WOD 2/23/10

Front Squat 5-5-5-5-5
5-4-3-2-1
Front Squat (80% of your 5-rep max)
Weighted Pull-Ups (50#/35#)

Post weight lifted and time to comments. Be sure to eat a balanced protein/fat/carb meal within an hour of your workout.

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Showing 6 comments
  • David
    Reply

    Question. Do ya’ll preform the workout listed above the actual WOD, before or after the WOD? I noticed and love the fact that ya’ll add the heavy lifting to the WOD compared to the regular crossfit.com website. I was planning on following ya’lls but as a beginner I have started off with their scaled down versions of the rx’d WOD they post in their forum. I am not weak but do not yet contain the relative strength to preform to par some of the intended exercises. Do ya’ll do this as well?

  • Neal
    Reply

    David, We follow what is called Black Box programming. It has a strength bias which means we usually perform a lift everyday. We do not follow crossfit.com we do our own programming for a few different reasons that I won’t get into.
    In today’s workout you would perform 5 sets of 5 on front squat, resting as needed between sets. You would then fully recover and start the traditional CF WOD once you are ready to go. About 80% of our athletes scale the workout just like you do. If you have any questions about scaling one of our WOD’s just ask in the comments. Good luck!

  • David
    Reply

    I’ll be hitting up the comments section then until I guess I can figure out how to scale them myself. I definitely appreciate the help. Me and wife plan on joining the CF Beaumont gym when I return from Iraq. At least I hope to drag her along.

  • Scott Caldwell
    Reply

    OH squat (since i did front squats yesterday)3×5
    65#
    85#
    85#
    Front squats3x5
    135#
    155#
    155#

    5-4-3-2-1
    135#
    regular PU
    2:24
    A little to easy today but I am a wreck from yesterday. Quads are toast!

  • Stefan
    Reply

    Front Squat
    115#
    145#
    175#
    180#
    5-4-3-2-1
    150#
    purple
    8:16

  • stephen
    Reply

    Front squat 175#, 5-4-3-2-1: 140# Rx

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