8/26/13 WOD

IVYtJ

Starting next week we’ll begin “Squatember”.  We’ll be squatting 3x a week, one day is back squats, one is front squats and one is overhead.  The reps will be the same for each lift, but the weights will be vastly different from one to the other.  So, to determine those weights we’re going to need to establish some baselines. You should already have your 1RM back squat from last week, so this week we’ll be finding your 1RM Overhead Squat and Front Squat.

Why, you ask, are we torturing you like this?  Because there is almost nothing as fundamentally important to your performance as an athlete, or as a fully functional human being, than being able to squat some heavy a$$ weights with excellent technique.  I know that when I get away from squatting my hips start to fall apart, my back starts to hurt and everything else goes down.  But when I am squatting, just about everything gets better.

Also starting next week, we’ll be beginning our Streams, so wether you are planning on doing the Crossfit Stream, Enduro Stream or the Competitor Stream, let the coaches know!  Remember that you need to test into the Competitor Stream, and we’d like to see you stick with whatever steam that you choose for 3 months at a time to give the programming enough time to work.  The Whiteboard will be a little different, so pay attention to it, and regardless of what Stream you’re in, the WOD will be on BTWB for you.

Strength: Take approximately 20 minutes to find your 1RM Overhead Squat. (These are from the rack, so everybody share and get along…)

WOD: “Helen” 3 RFT of

  • 400 M. Run
  • 21 KB Swings (24/16)
  • 12 Pull-ups.

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