Move some weight
“pick me up, pick me up!”
This is the last week in our current programming cycle. We’ve been squatting heavy quite a bit. You are stronger now than when we started this. This will also be the last time we’ll see heavy squats before we retest our 1 rep max. So get some heavy weight on the bar, and get used to it.
We should be shooting for 6 working set of two at at least 90% of our old 1 rep max (after several warm up sets, of course). If this doesn’t feel very hard at first, that’s great! After the first two sets, add weight if you don’t feel a challenge. If you haven’t tested you back squat much in the past you might find yourself able to crank out doubles of your old 1 rep the whole way through here. Find something that’s going to challenge you at get under it. The time to test our progress is very soon.
STR:
Back Squat
2-2-2-2-2-2 @ 90%+
WOD:
3 Rounds
8 pistols
400m run
12 wall balls
HBBS: 160# across (94%)
WOD: 10:07 normal pistols which were harder after those squats and 14# medball.
HBBS: 185# across (90%)
WOD: 9:52 (normal pistols, 20# ball… crike, running sucks after squatting and wallballing)
Buuuut, my squats feel so much stringer!
The online scheduling calendar was down for a few days due to a server error at ZenPlanner. I’ve been in contact with them and have the problem resolved for now – if there are any further problems please shoot me at email at jt@crossfitsomerville.com.
I’ll remove any “no shows” so that you can reserve future classes this week, as I’m sure you all would have removed yourself from classes. 😉 Apologies for the inconvenience.
Squat: 275# – only about 83% of my 1 rep max, but Nick pointed out some good things for me to work on, and the last couple sets were getting easier.
WOD: 11:31, started with an awesome rolling pistol scale, then switched to having my heel on a 10# plate, rowing instead of running, I’m ready for this ear infection to go away!
Squats: 170# (97% of my 1RM from the beginning of this cycle, 83% of my pre-biking 1RM from June. I’m sure the true 1RM is somewhere in the middle…)
WOD: 9:06 (“rx” pistols that might have looked a bit wonky/14# ball)
HBBS: 285# for 5 sets, 290# for sixth
Damn, that felt heavy!
WOD: 10:05 (pistols on 5# plate, 20# ball)
I actually enjoyed this one! 😀
LBBS : 175# across (92% 1RM)
WOD : 12:56 (Green band, 10# MB)
The last set def felt heavy. Dang wrists need to be back to normal so I can tackle 14# med ball.
Twas fun to hang out with 7p, but running in dark is not my cup of tea. Gonna sleep good tonight.
BS: 275#
WOD: 9:57 “Rx”
First workout with a decent amount of running since my ankle got better and it wasn’t terrible.