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Monday, March 22, 2010

Perfect squats make me happy.
More perfect squats make me ecstatic.

As Many Round As Possible in 20 minutes of:
15 Back Extensions
15 Knees to Elbows (K2E)
95 lbs. Overhead Squat 15 reps.

Score is rounds and fraction of rounds. So every rep counts.

  The assumption with any timed Crossfit workout is that the faster you go through the movements (with good form and correct range of motion of course) you will finish in less time and with a higher power output.  With a fixed time domain however, Like the 20 minute AMRAP, the sprinting is counterproductive.  You'll see more rounds in the beginning but less in the end.  Conversely a steady rate of work will have a relatively high rate of work in the beginning and in the end.  Which should allow more work to be done in the same amount of time. 
-Paul Siegel


  1. Today’s workout totaled my shoulders. My tea cup feels heavy right now. May have to get a straw.

    Still sore from Cindy on Friday.

  2. Very much like the regular update of the Picture gallery! Keep it up!

    Shooting to have a strong week this week, 3 or 4 visits imminent.