The workouts at CrossFit Fredericton always include warm up, strength, conditioning, and mobility. The details are customized by a coach based on your schedule and fitness level. Tuesday's conditioning work includes handstand pushups, overhead squats, and wall ball.
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Monday is squatday. Tuesday is squatday. Wednesday is also squatday. Thursday will almost definitely be squatday. And on Friday we'll switch it up and squat.
What if I also feel like squating on saturday?
I figured everyone knew Saturday was squatday, so I didn't say anything.
Your story checks out.
Proper use of FB right here my good sirs.
"I don't know squat" about squats except air squats
All squats are good squats as long as the sacrum and/or ball sack touches the ground. I'm really motivated!
The ballsack-to-floor standard is actually in the Olympic rules handbook. True story.
Fun fact: that rule originated with Germany's female weightlifting team.
Pity the poor eunuch power lifters
Hahaha, I have to delete my own comment.
You guys are NUTS!! Hahaha
I now think I'm hilarious... Lol
Patrick, how do you feel about this conversation taking place with your name attached?
Are you kidding Anthony?!?! This made is day!
There's nothing I enjoy more than getting 75 emails because you guys are infatuated with German chicks with ball sacks :)
Who isn't??!??!?
I feel as though I may curse you at the end of this week, but my ass may love you. :)
Crazy morning with a few extra folks showing up, but everyone was on the ball, and Jane did a great job at keeping people organized. Great energy! :D
No strength
Wod 12-9-6-3
Handstand push-ups
Overhead squats
12+5. In 8 minutes... Awful morning lol. Ahh well. I got 17 handstand push-ups and about that many failed attempts nice work today people
wu x 2

daily squats 60, 70, 80, 90

bench to 65 x 5 (nice to officially meet you, Kevin!)

WOD 12-9-6-3 of
HSPU (subbed regular pushups)
OHS (20, on box)

5:18. Thanks for tips on the damned dreaded OHS, Jane and Anthony! Great busy morning at CFF!

Press to 100

4 rounds of:
6 pushups
12 Wallballs

Busy morning ! Awesome push Naomi, 17 more handstand pushups than I did this morning ;-)
Warm up & Stretch
Bench Press to 115 x 5 (first day with BP for strength)
12-9-6-3 Reps of:
Handstand Pushups (sub reg pushups)
Overhead Squats (70)
Result: 4:57

Nice meeting you Sharon! Another great morning at the gym!
Warm up & Stretch & 9 Handstand Pushups for practice

Over Head Press to 135 x 5 I kinda got all 5 but I guess getting up on your tip toes is frowned apon. Will try again next week ...

12-9-6-3 Reps of:
Handstand Pushups
Overhead Squats (75)

I had pretty much used up all my energy on the Press but figured I would still try the WOD...

I managed to get 24 Handstand Pushups and 21 OHS

After the WOD I did another 6 Handstand Pushups and they felt great ... but not soo great during the WOD..

I had debated even bothering doing the Handstand pushups in the WOD but then I recalled the saying of the day today. ;)
Boys and girls! On a serious note- re: German haemaphrodites and squats, If any of you, including you Bainbridge, have any sources of info on squatting, evolutionary biomechanics, etc, then PLEASE flick 'em my way! Cheers y'all- have a great day! Krimpie
Adam, Rippetoe has some good articles in the CF Journal on the biomechanics of squatting. I haven't seen anything else done more thoroughly in relation to strength/sport.
Press to 68
12-9-6-3 reps of:
push ups
overhead squat (35)
Great work everyone!


Daily squats 95x1, 135x1, 155x1, 175x1, 195xF

Front squats up to 110x5

WOD: 12-9-6-3
OH squat (65)

I think I may actually be scarred after reading that thread..... wow... impressive.
Warm up
Daily squats
Finish warm up and stretching
Squats to 135x5.

12-9-6-3 of:
Push up (did regular and on knees)
Overhead squats (50)

Time was 6:40.

Great work nooners!!!
Have a great day!!!
Warm-up x 1

Press to 72

Overhead Squat (40, Yes Jane I snuck and extra 5 pounds on the bar when you weren't looking).

4:59. Many mental f-bombs during this one. So hard. Haven't done and overhead squat since I took the shoulder out, so coming back and at that bar weight was a serious ass-kicker. Thanks Adam for the advice about stretching and practicing - this gives me a good focus for improvement.
Daily Squat 135 -225-275-335

Snatch volume training (x3)
95-115-135-155-175-180-185-190-195 (x1)

WOD (as Rx'd): 4:37

arms were dead after all the snatch work
Had some free time so I came back in and benched 160x3 pr
Snatched to 125 failed 130 a bunch of times but ill have it next week. Thanks Jodi for taking a look at my snatch for me.
What a day! Ran errands all morning, got back just in time to grab a quick bite, coach, take care of all the drop-ins, and sneak in a few lifts before Granny Time! :)

Snatch 120x1x3 + 100x2x2. Cleans 158x1x3 + 138x2x2.
Warm up- Snatch 118x1, 100x2x2. Cleans 156x1, 151x1. Foam roll. Back is a little tight and need it healthy for this wkd so kept things easy today. 30 mins of Yoga at home + 30 minute easy bike spin. Solid bike sprints again, Anthony ~ 70km for 7 reps!
BW166. 11AM: squat 455x1x3. 3PM: bike sprints EMOMx8 only one below 70kph. Felt pretty good today.
What a great day!

Warm up x 1.5 in between reps ... Late again!

Presses to 66x5 PR for reps!!!!! :)

Handstand push-ups (1x45 plate and 1x25 plate)
Subbed overhead squats with burpees because I giving my hip flexors a break this week to avoid injury...
Time: 5:44

I am really sore from the handstand push ups! Thanks for the tip on tightening my core Tasha!
Press (1r@95%) PM 120

Shoulders not exactly up to speed after last nights snatches.

HSPU (25lb bumper plate)
OHS (95lbs)

8:something or another ;-)

Two things I really enjoy doing but really suck at doing. Naturally they always seem to show up together.

Going to have to rethink tomorrows Clean and Jerk, may have to change it to something easier like deadlifting.
Squats to 145X5 efficient gang at Rack 1 - good work Hilary, Karen & Nicole!
HS push ups (sub regular push ups)
OH Squats 20#
time 5:19
it's been a long time for OH Squats - light weight but still challenging - felt pretty good
Great time at the gym
Missed a bunch along the way

Front squats
123x1 *PR*
Have to get used to this FB usage...Shift+Enter
Bench press to 98 x 5 - new weight and PR, woohoo!
Nice fast 100# bench press Heidi!

Then it all fell apart in the WOD:
12-9-6-3 reps of:
Handstand pushups (10# plate, first 8 were fast, then had to switch to 25# plate, could hardly do one :(
Overhead squats (started at 60# as this is my regular snatch, could hardly snatch it up, back to 55# again :(
Something must have happened this week, either bad timing with the bench press, or yesterday snatches

Row 500M

Great work everyone! Cheers!
WP x 2, 50 tempo pushups, 2 x 1.5 min squat, 1 x 2 min squat, 4 rounds of 6 push ups and 12 wallball in 3:21 :)
warmed up
Push Press to 85x3
Push-Ups from knees
Overhead Squats @ 35 lbs
5 something.
Great work sixers!!
Great to see you posting, Bernie!