10X1 Power Snatch – heavy but not maximal, rest 60 sec.
then…
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec.
1b) 3XME HSPUs – rest 45 sec.
1c) 3×25 Weighted Sit-Ups (20/12) – rest 45sec.
then…
20 TGUP – Heaviest load possible
Author: Ryan Savard
Squatting Up A Storm
So being the nerd that I am with this kind of stuff, I decided to take your high bar back squat one rep maxes and compare them against your old ones. I wanted to look at how men and women increased separately as well as everyone together. The results are just what I was hoping for but there are some interesting things to point out.
The men increased there 1RM load by an average of 16.5 lb… Wow.
The women increased their 1RM load by an average of 13.75 lb… Still wow.
More interestingly though, the women showed a percent increase of 9.3% compared to the men’s 7.1%. Great job ladies!
All in all, yesterday was a success. I also want to point out a particular highlight of yesterday’s squatting. Heather N. hit a big 205# (up from 185). She has had her eye on getting over the 200 mark for a while. Great job Heather! Hard work pays off.
And now I present to you Adam dressed up like Spiderman..
5×1 1-Power Clean + 1-Hang Squat Clean + 1 Push Jerk – rest 90 sec (heavier than last time)
then…
For time:
– 800 m Run
– 50 KB Swings
– 30 Hang Cleans (155/105)
– 800 m Run
End Of Our High Bar Back Squat Cycle
The end of our high bar back squat cycle ends today. Come on in to find out how all that hard work has paid off by finding a new one rep max.
The new gym is coming along! Take a look at the fresh signage as you are making your way to the old place. A big thanks goes out to everyone who helped out again this weekend (Jeffrey, Jill, and Bryan). Now all we need is some lights and electricity…
Haven’t signed up for Barbells and Handlebars yet? Well why the hell not?! Click here to get set up.
A new CrossFit Prep Course starts tonight!
High Bar Back Squat
– Take 15 min to work up to a new 1RM
*Compare to Sep. 17th
then…
Five rounds for time:
– 15 Wallballs
– 10 Toes 2 Bar
– 100 m Sprint
*2 min rest
Registration Is Now Open!
Registration for Barbells & Handlebars is now open! Cost of entry is $30 which also gets you a t-shirt. Register now because there are limited spots available! If you are hesitant because this is a “competition”, don’t be. There is an advanced and intermediate division and it will just be like any other WOD your have tackled in regular class except with a lot more hype around it! Still not convinced? We need volunteers and would love for you to come and help out! You can also sign up to volunteer by clicking the link.
Shave The Date was a success! Had a great group of people show last night to start fresh and shave their face in preparation for Movember. Click here to check out the photos.
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Free 10am CrossFit class tomorrow (Saturday) morning!
Push Press
– Build to a 1RM in 15 min
then…
“Grindy”
– 30 Clean & Jerks (135/95)
* Every time the barbell rests on the floor, perform 2 rounds of Cindy.
7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heavy but technically sound, rest 60 sec
*compare to 8/24/12
then…
4 rounds for TOTAL working time:
– 100m sprint
– 10 Pistols
– 50 Double-Unders
*Rest 2 minutes…