Saturday, February 15
February 14, 2014
Monday, February 17
February 16, 2014


3 Rounds of
10 Pause squats
10 Spider Lunges
10 Squats
10 Alt T pushup
10 Dead Bugs (per side)
3-2-1 band X walk*
*standing w/ band around feet, holding taught at chest. Step to wide stance against tension, return to neutral =1. 3 steps to left, 3 right, 2 to left etc.

2 x 1 minute Single Leg Flexion w/ ER each side

Strength – Back Squat
1 x 10 w/bar
1 x 10 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

3 rounds (NFT) of
12 Bulgarian Split Squats per side
12 Walking Good Morning Steps (DB or KB)
24 Flutter Kicks (L&R=1)


  1. Reg (CFDC's ODB) says:

    Squat (be it back, overhead, or front) day at CrossFit DC is *always* a good day. ‘Nuff said. 😀

    Thanks to my partner Tom A. for looking out for me always…much appreciated. 🙂

  2. Dray says:

    I used to disagree with Reggie’s comment but I’ve come around – squat days are good days! (still have to tell myself that repeatedly on overhead days)

    Working with Phil, Will and Dave L. we pushed our way up to the sets of 5 at 165#. That’s loosely based on a 200# 1RM but they felt really solid today. Strongly considered pushing higher but it had been emphasized earlier that this wasn’t really supposed to be a max day and to focus on keeping the reps clean and driving up pretty fast rather than adding until it’s a grind. Dave and I still threw in a pair of extra sets of 5 at the end since our group finished quickly, though.

    You’d think with how painful I find them I would start recognizing Bulgarian split squats by name, right? Yet it still surprises me every time until Tom pulls over that box… ugh.

    And I’m definitely starting to enjoy the open gym time a lot more. With so many people sticking around for the extra hour today it felt like another class! I blame Dave for talking me into a rough 30 minutes of OTM floor press, overhead plate situps and hollow rocks but I followed the gym time with several hours of sitting on my couch stuffing my face with anything I could find (all paleo, I swear) so I feel good about that decision. During the 30 minutes I was definitely wishing I had joined Phil for some pull-ups instead, though…

  3. Kenna says:

    I’ve been slowly retraining my body off of poor muscle memory habits on back squats, and I think it’s finally paying off. I usually have been capping the weight I work with to focus on the form, but today I was able to work up to 93# for the 80% sets, and did an extra set of 4 at 103# just for fun. I was really focusing on tight core and not letting the hips rise early. I think 103# is a PR. I don’t think I’ve broken 100 before. (I tend to miss 1 rep max tests…)

    Bulgarian split squats… ugh is all I have to say…

    Super sore today!