Monday Workout: Back Squat Singles and Jackie

I hope everyone who joined us for the Park WOD had fun!  We had a great turnout, and got a lot of good pics.  We’ll be uploading them to Facebook early this week.  Thanks again for coming out!

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STRENGTH

Back Squat, 1-1-1-1-1-1-1, 90-95%, Rest 90 seconds to 2 minutes between singles

Notes:  This week we will be doing some heavy singles, but these are not 1RM attempts.  Weights should be anywhere from 90-95% of your 1RM.  If you have not been following the strength cycle or joined in late, then you should do sets of 3-5 reps (at moderate weight) instead of heavy singles, unless you are an experience squatter.  Next Monday we will be doing a CrossFit Total (max BS, DL, and SP in the same session).

WOD

Level 1

  • Row x 750m
  • Thruster (35#) x 40
  • Ring Row x 20

Level 2

“Jackie”

For Time:

  • Row x 1000m
  • Thruster (45#) x 50
  • Pull-up x 30

Notes: Compare to Here.  Do not drop empty bars!

ANNOUNCEMENTS

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

19 thoughts on “Monday Workout: Back Squat Singles and Jackie

  1. BS: 225
    Jackie: 9:40

  2. BS: 205
    WOD: 11:31

  3. BS:145
    WOD: 10:35 (Thrusters @ 35, Ring Rows for PUs)

  4. BS: 236
    WOD: 8:08. Sub 800m run for row.

  5. BS @155#
    Half-Jackie: 4:03 @35#

  6. Half-Jackie: 4:31 w/ 45#

  7. up to 275#
    7:37

  8. 9:52 Rxish (35#)

    1:26 PR

  9. BS: 245
    WOD: 8:43, new pr

  10. BS at home gym (for recording purposes): 185 #

  11. BS: 145
    WOD: 9:55 with ring rows

  12. 10:20 Rx

    About a minute slower than last time, but first real metcon since recovery so I’ll take it 🙂

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