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Surprise!

Nick | 11/20/2014 | 6

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Ok, so Monday’s post might have been a little misleading… In my defense, we were considering programming “Cindy” for today’s WOD (which would have had plenty of pull ups and push ups), but decided against it as our “girls” cycle is coming up next.  So instead, we’ll be doing a 20 rep max back squat and “Baseline”.
A 20 rep max is a daunting thing to think about.  Entire books have been written about it (seriously, check this out).  To get into this today, we’ll want to warm up a set of 20 with the empty bar, get several more warm up sets in of lesser and lesser volume (a few at 12-16, some at 8-10 and a set or two in the 5-8 rep range) and take one to two attempts at a 20 rep max.  This is a strength and endurance challenge for sure, but as so many things here are, the biggest battle will be between the ears.  Be ready to test your mental meddle, because that’s what this test is all about.
STR:
Back Squat
20 rm
WOD:
Baseline
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Announcements:

Our Thanksgiving schedule will be as follows:

 

Wednesday, November 26

Day Before Thanksgiving

Reduced Schedule: Closing Early (Open gym 5-6:30 but no evening classes, morning and noon classes still on)

Thursday, November 27

Thanksgiving

Closed

Friday, November 28

Day After Thanksgiving

Reduced Schedule: Open Late (No morning classes, noon and evening classes still on)

Our friends at CrossFit Fenway are hosting a very special Last Mile WOD to fight Ebola in Liberia on November 22. Last Mile Health is a local non-profit in Boston that operates on the ground in Liberia fighting the Ebola epidemic. (We’re using Crowdrise to help raise funds for them.) How can you participate? Start a fundraising page (just takes a FB login) and ask your friends and families for donations… invite friends to do the same or even to come work out with us on November 22… and then come on down and have a good time with the team from CFF and CFSV! Or, just go to JT’s fundraising page and make a donation to the cause.

6 comments for “Surprise!”

  1. Ben PC says:
    November 21, 2014 at 9:33 am

    Back Squat: 195#
    WOD: 4:55 Rx (only other time I’ve done baseline was a month or so after I started, about 2 years ago… 8:00 w/ red&green bands)

    Today was a good day. Thanks for the rocking coaching, JT.

    • JT says:
      November 21, 2014 at 11:22 am

      You were awesome! And so was everyone else, really. Awesome work on the 20RM Back Squats!

      Also, a big shoutout to Mike for rocking the crazy tights in our 7:30am class with me! Terrilyn, Toma, Christine… where were you guys? You missed some awesome tights action. 😀

    • Abigail Russo says:
      November 21, 2014 at 1:05 pm

      Second what Ben said — was fairly certain around rep 7 that 105# was just not gonna happen, but excellent coaching pulled me through.

      WOD: 7:02

  2. Renee says:
    November 21, 2014 at 2:54 pm

    HBBS 145# PR!

    Baseline: 5:38 Rx PR!

    Last time I did this was July 2013 and I came in at 5:55 Rx

  3. Roger says:
    November 21, 2014 at 8:38 pm

    HBBS 105#, in looking at my notes I realized this is only about 50% of my 1RM. I need to get more comfortable with squatting.

    WOD Baseline: 5:49, I used a blue and red band for the pullups.

    Looking through my journal I found I did a baseline in July, 2013. I’d only been doing crossfit for a month or two by then. My time was 15 minutes (didn’t even bother writing the seconds) and the scale was box pushups and a green band for pullups.

    It’s nice to see how much I’ve improved since I started. I’m looking forward to continuing to get better.

  4. Daniel LeMoose says:
    November 21, 2014 at 8:50 pm

    20RM BS
    Warm up: 45×20, 95×10, 135×10, 185×10
    Working: 235×20 PR

    Baseline: 3:52 RX
    Not a PR. Slower by 4 secs…grrrr

    It feels great to be around so many familiar faces again. No place like home!

Comments are closed.