January 25, 2010

Back Squats & Black Jack

Warm Up

Joint Mobility

Light Stretching

Row 1000 Meters or Run 800 Meters

Strength Workout (SWOD)

Back Squat 5 – 5 – 5

Daily Workout (DWOD)

“Black Jack”

Push Ups 20 – 19 – 18 ………..  3  -  2  -  1

Sit Ups      1  -  2  -  3 ………….18 – 19 – 20

Cool Down

Foam Roll

Stretch

Trigger Point

Do 2 or 3 warm up sets before doing the work sets on the Back Squats.  Go as heavy as possible to hit 5 rep max efforts.   Rest as needed then begin “Black Jack”.


    Filed under: Main

    7 Responses to “Back Squats & Black Jack”

    1. steve lander, on January 25th, 2010 at 2:20 pm :

      fyi. steve-i think blackjack was actually the very first WOD we ever did as a crossfit. correct?

    2. Steve B, on January 25th, 2010 at 4:27 pm :

      And the last one Greg Dominguez ever did. lol
      Yes you are right. I believe it was Greg, Steve Spin, you, and I at the old place.
      Couldnt get Greg to stop doing curls in the mirror and when I told him his push ups sucked because he was only going half way down he never came back.

    3. Jackie, on January 25th, 2010 at 6:56 pm :

      All I can say is raw ass!!!! Ouch.

    4. TonyD, on January 25th, 2010 at 7:28 pm :

      A big thanks to Steve, Heidi, and the rest of the Crossfit Affliction crew for hosting the endurance cert this weekend. We appreciate you letting us train with you this morning. Everyone was very welcoming. You have a wonderful facility. If you’re ever in Charlotte, NC, be sure to stop by Crossfit Charlotte. Thanks
      Tony and Stephanie D

    5. steve lander, on January 25th, 2010 at 9:30 pm :

      steve-that is funny as hell. you are right. dominguez did those 1/4 crunches, left and never came back. i think he’s training at lady of america now.

    6. nino, on January 25th, 2010 at 10:38 pm :

      great listing of free range and organic meat suppliers….

      http://www.greenpeople.org/OrganicMeat.html

    7. Mike B, on January 26th, 2010 at 12:54 am :

      Thanks Nino, great list.

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