Jan 25 2013
FREE Class Saturday at 11AM – Everyone is welcome, no experience needed. Make 2013 your fittest year ever!
Goal Setting Athlete Interest Seminar – 9AM Saturday
Yesterday saw some Amazing Deadlift PRs. We’ve purposefully been avoiding deadlift training to test if and how our Back Squat program could effect it. Just as others have proven before we can increase our deadlift without working it as often shown by a slew of PRs. 10 and 20 pound jumps were the norm as the day got off to a fast (or heavy) start with Geoff pulling 505lbs in the 5:45am Class. Beth and Kristie both PR’d and Myles matched his previous PR with significantly better form than his last. That trend continued throughout the morning with Kathie pull 266lbs, an 11 pound PR, and Tanya pulling a 45lb PR at 195lbs. I’ve yet to see the evening classes results but if the following video is any evidence you guys pulled some big numbers too!
Coach Steph pulling 301 off the ground:
10 Rounds of:
10 Toe 2 Bar
15 Air Squats
20 Sit Ups
Plate Traverse between each movement, 3 Burpee penalty for falling off a plate.
Partner 1 will do 5 HSPU and traverse the plates jumping to the other side then rest. Partner 2 will do the same. Then the Toe 2 Bar and traverse, and so on till 10 total rounds are complete.
Open Gym – 7A, 4:30P, 6:50P
High Bar Back Squat – 3×5(75)2×5(80) – of 3RM
– As a note: very few people are taking advantage of the Friday High Bar Back Squat cycle. As smokey the bear would say “only YOU can get better at CrossFit”. Why you should be doing this funky “high bar” back squat thing