Hand placement for back squats

1 back squat at 80-90% every minute on the minute for 20 minute

Max double unders in 3 minutes

Post back squat loads and completed double unders to comments.


Get to know….Justine C.!

Justine is in the running to carry the Olympic Torch in London in 2012! She needs our help to get selected so please vote for her here!!!

How long have you been a CrossFitter?
About three months – though it feels like a lifetime 😉

What is your previous sports/fitness background?
When at home in London, I’m all about 10km races – preferably in a silly costume and park circuit training – rain, sun or snow – with my girlies led by our evil yet brilliant trainers.

What is your favorite CrossFit WOD?
Saturday team workouts – LOVE those so much. LOVE the camaraderie and the surprise of what the workout will be, closely followed by the look of panic on people’s faces when the workout is revealed.

Least Favorite?
Any workout where I’m still battling 10mins after the other Leanfitters have finished 😉 and/or where I have lost count of the reps.

Your Fran time?

I’m not sure Fran and I have had the pleasure 😉

What athlete (CrossFit or otherwise) do you admire most and why?

EVERYONE who shows up and keeps showing up.

What do you hope to accomplish by doing CrossFit?

Get over my fear and ignorance of the bar and weights

Do you train for a specific purpose (ie, another sport)?
To stay well and feel great everyday.

What are your CrossFit goals?

60 second L-Sit in the Rings before I fly home in October and figuring out what all the Crossfit lingo means in plain English 😉

Do you paleo or zone?

I try to stick to paleo 80% of the time. The other 20% carbs, cake and chocolate rule!

Would you rather do 100 burpees, 100 pullups or 100 squats?

100 burpees of course! LOVE burpees – hahahahaha – fooled y’all!

What do you do when you are not at CrossFit?

Take ice baths, sports massages and seek psychiatric help. Only kidding – I’m here in Texas helping a fellow C7 Crossfitter out with her business for the summer (check out immediately) so I spend most of my days working on my laptop trying not to hear the fridge calling my name!

Lifting shoes of Vibram five fingers?

I LIVE in my five fingers especially since my sparkly babies arrived. They have their own fan club now. Everytime I wear them people ask me about them. EVERYTIME. I should be earning commission from Vibram!

What is on your favorite CrossFit t-shirt?

Personally I have no problem with shirtless 😉

What do you do for warmup?

The prescribed routine: 20 jumping jacks, 7 kettle bell swings, 10 wall balls, 5 pull ups etc.

What do you do for recovery?
Rehydrate, stretch, crunches and gossip in the sunshine.

How often do you take rest days?

I have one rest day a week (normally Sunday). I was born with a chronic lung condition so I have to stay as active as I can to preserve the lung capacity I have left (currently 50%) for as long as I can. Exercise is a great physiotherapy aid and thankfully wayyyyyy more interesting 😉

What is the best piece of advice you’d give a new CrossFitter?
Remember everyone started exactly where you are; with no clue of what anyone was talking about or the technical knowledge. Nobody starts superfit either. The first session is the scariest – but remember it’s meant to be FUN so remember to relax, smile and welcome to the fittest ‘gang’ in FW!

What CrossFit certs have you been to or hope to go to?
Again with the lingo! So confused!

If you could have dinner with three CrossFit all-stars, who would it be?
I’m not sure I can name three CrossFit all-stars – but I would take the Friday 9am Ladies out to dinner in a heartbeat – they are such a diverse and inspiring bunch. These All-Stars always crack me up and I always leave Friday sessions with a massive grin.

What do you like best about CrossFit Seven?
Hands down the encouragement, support and banter – not only from the C7 Chiefs but from everyone. No-one is too busy to help you out when you’ve forgotten what a squat clean is yet again. They are a great crowd and I always look forward to the next session – however bloody the last one was 😉

Keep up the great work gang. xx

Post thoughts to comments.

Wednesday WOD, September 14, 2011

12 thoughts on “Wednesday WOD, September 14, 2011

  • September 13, 2011 at 6:57 pm

    Glad there is LeanFit – wod looks nasty

  • September 14, 2011 at 8:08 am

    245 LB

    Ugly on the double unders!

  • September 14, 2011 at 8:50 am

    195LB, 203 double unders,

    Good run with the DU almost finally got a hundred in a row.

  • September 14, 2011 at 1:30 pm

    275(5) 285(5) 295(5) 305(5) 335(1) New PR

  • September 14, 2011 at 2:32 pm

    Go Justine!!! I’ve loved working out with you…I don’t want you going back to London….

  • September 14, 2011 at 3:34 pm

    165 (2), 175 (4), 185 (6), 195 (2), 205 (1), 210 (1), 215 (2 — PR!!!), 225 (failedx2) — super fun WOD!!! New PR at 215 – woo hoo!!!

  • September 14, 2011 at 5:28 pm

    52 DU

    Like the squats

  • September 14, 2011 at 6:54 pm

    205, 215, 225…slowly progressing on oly and heavy lifts
    231 DU

  • September 14, 2011 at 8:01 pm

    Great article Lucas!!

  • September 15, 2011 at 6:43 am

    140(19) 150(1) back squat.. singles 323
    need to work on DU among other things

Comments are closed.