Workout of the Day:
“Squat a Ton and Run”
Four rounds for time of:
Squat one ton and run 400 meters
One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps
Invictus Athlete Spotlight – Angela McLean
Written by Michele Vieux
If you’ve ever been to the Noon class, you’re sure to have seen Angela M. She’s one of the most consistent athletes in the group. She gets there early and stays late every day to get in a good warm-up row and enthusiastically hit up some sort of finisher—her current favorite is Tabata Six-Pack and she usually ropes in a few fellow classmates to join her.
Angela is never in a bad mood, is a positive encourager of fellow classmates, and is always willing to try anything without a complaint.
Besides all of those great attributes, what makes Angela an amazing person and wonderful client to coach is the fact that she’s always trying to improve herself. Besides the extra warming up and sticking around to torture herself with Tabata Six-Pack, she is always asking for advice and suggestions on how to make herself more fit.
Angela had a double-knee operation a few months ago and was back in the gym within three weeks modifying workouts to help rehabilitate. Heck, before she even went in for the surgery she was preparing for her return by getting ahead on the strength and flexibility she knew she’d lose due to the surgery.
Angela has surprised me many times but looking back on what I know of her, I don’t know why I was surprised. I was stoked when she showed up to the Movement & Mobility Cert we hosted this past Fall and she’s recently hit me up for workouts she can do while she travels this holiday season.
Angela also loves to cook and cherishes the Italian recipes she grew up on. I’ve enjoyed exchanging recipe ideas with her and helping her figure out how to make her old family favorites Paleo-friendly. In fact, I plan on stealing a few for the new cookbook before she has a chance to write her own (a dream of hers) that will be stocked on the shelves of her Italian store (another dream).
Factoids:
First Invictus WOD – May 2009
Profession – Insurance Fraud Investigator
Favorite Exercise – Straight Leg Deadlift (since she doesn’t have to bend her knees)
Least Favorite Exercise – HSPU (they make her dizzy)
Why She Loves Invictus & CrossFit – It is a team sport that is an individual sport. You only compete with yourself and you have a wonderful community supporting you.
What She’s Gained Most From CrossFit – Mental toughness
What She’s Lost – A couple pant sizes
Favorite Band of All Time – Duran Duran
2010 Concert Wish List – John Mayer; Sugarland; The Killers
Best Live Music Venue in San Diego – Belly Up Tavern
Favorite TV Show – No longer watches episodic TV since the finale of The X Files but loves a good history piece especially if it is about JFK
Favorite Holiday Traditions – Making cookies with her mom; Opening presents on Christmas morning instead of Christmas Eve
Best Animal – Zuffa the Dog (pictured below) who may or may not like to eat soap
Can we just do 1 rep at 2240 pounds per round?
Maybe if you used a forklift Ben. The current world record back squat is just over half a ton. If you were strong, you might be able to get it in 2 reps. Please view Mr. Karwoski’s demonstration: http://www.youtube.com/watch?v=Oo1tU1YqPp0
Gracias Jorge for scaling my reps down this morning. I felt very very good doing this workout at a manageable weight with good form. The running was even okay for me!
And once again I have to sing the praises of Calvin. The prehab and rehab work that he has me doing has made a 100% difference in how I feel about back squats. No pain at all!
Calvin Sun Lumley. I think I may go ahead with the adoption process.
Yesterday did back squats then Fran @ 3:53, not a good time, 2nd and 3rd thrusters broken.
Today Diane @ 8:09 PR by about a minute, but I should be doing this workout sub 7. deads unbroken, HSPU became singles by end of 2nd set.
Been going to Crossfit USA which is about 10min from my Father’s house. Merle and Glenn are pretty cool guys. They own USA and Relentless. USA is a different kind of affiliate when they are open most of the day and don’t have scheduled classes so you can just go in and do the workout whenever. I see pros and cons to both ways.
I wanna hold it!!!
M – 28 – 5’5″ -135
11:35 @ 205. I picked a weight I could do unbroken. Was originally going to use 185#, but 205# felt much lighter during the WOD than the WU. I used 205# thanks to one of my swimmers that pushed me to go heavier. (I wish I could squat a half ton!)
Alfred, I’m guessing you’re a swim coach? Whereabouts?
It’s been awhile since I’ve back squatted. 13:00 @ 185 for today’s WOD. I substituted 75 double unders for the run, because it’s very snowy and icy up here in Montana.
Yesterday I snatched 150# (not a pr), and did “Grace” in 4:11 (a pr!).
Mark, i’m an age group coach in Hialeah, FL (Miami area)
That workout yesterday was tough – i was feeling it the rest of the day in my legs and back.
9:11 @ 225