Retest: Backsquat and Fran
It might seem like we tested these just yesterday, but here we are once again – retest day. Â You are stronger now than you were 6 weeks ago. Â Your squats look better. Â If you come in with your head in the game, you will PR your lift.
You’ve also been exploring your ability to push yourself hard, to find the limits of your intensity.  Today it will be up to us to find that once again for ourselves, to pick up the bar when we least want to and to jump back up on the rig when our bodies want to collapse.  Scale yourself the same way you did at the beginning of the cycle to get a true point of comparison.  If you didn’t get to test Fran at the beginning of the cycle, remember to scale for intensity.  Don’t let muscular failure get in the way.  There are 45 reps of each movement total, and we want to get this done in under 10 minutes, so if you’ve been taking good notes when we volume train pull ups, you should have a good idea of what scaling you might need to use to accomplish this.
You are more fit than you were 6 weeks ago. Â Come in and prove it.
STR:
Backsquat
Find your new 1 rep max.
WOD:
Fran
21-15-9
thrusters (95/65)
pull ups
Hey guys! Come out for beers post-evening classes (even you morning folk are invited back) to celebrate some (hopefully) huge PRs! Likely will be at the Independent starting after the 5pm class.
First 5:30am class ever! It was fun waking up with KP!
HBBS: 325# PR
10# PR. I’ll take it.
“Fran”
9/16/13 – 5:29 RX
10/25/13 – 6:21 RX
Almost a minute slower… What gives? Maybe the 4 hours of sleep?
LBBS: 195# PR
Fran: 7:43 (55#, Green & Red)
PR by 5#, next week, 200# I gonna get you. Taking JT advice to work on HBBS. Next time with Fran doing 65#.
Well done 530 and 630, loved the PR energy 🙂
May/June (Pre-biking-across-the-continent): 1RM Back Squat @ 205#, RX Fran @ 4:24
September (Post-biking-across the continent): 1RM Back Squat @ 175#, 55# Fran @ 4:14
Today: 1RM Back Squat @ 205#, RX Fran @ 3:35
Today was a good morning! I’m so proud of all the kick-ass back squats from the 5:30am crowd. Nice work this morning!
HBBS: 285# PR by 20# Felt good, I tried for 3Hundo but missed it twice, I can taste….
FRAN: 5:17 RX Need to work on my breathing while transitioning from pull ups to thursters.
*GREAT JOB EVERYONE, Love seeing the Box full, breaking records and kicking ass as a community!!
HBBS – 215#, and I didn’t have time to see what failure looked like so maybe there is more in the tank? 15# PR from first test
Fran – 6:37 at 55# and bands, more than a minute better than last Fran
Amy on October 26, 2013 at 9:01 am
BS: 180, not a PR but pretty close to my previous. After a week of not working out, not feeling, packing and unpacking, I’ll take it.
Fran: 5:41, 35#, red&blue
I used the same scaling as last time, so my goal was to beat my previous time of 6:01.
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