WOD – January 8, 2014

Schedule updates:

  • Beginning Monday, 1/5, we will no longer have a noon class.  Instead, we will offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process!

 

 

Saturday morning yoga with Kate Greatorex is back!  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

 

WOD

Strength:

Back squat – 5,5,3,3,2,2,2,2 (rest 2-3 min between sets)

  • set 1 – 50% 1RM
  • set 2 – 60% 1RM
  • set 3 – 70% 1RM
  • set 4 – 75% 1RM
  • set 5-8 – 80+% 1RM.  Keep increasing weight as tolerated with solid mechanics

 

 

Training:

For time:

“Big fish”

3 rounds for time of:

5 back squat (225/155)

7 weighted box step ups to 20″ box (25lb/15lb)

9 Russian KBS (2/1.5)

Post time to comments!!

(should be a relatively short metcon, so larger classes should go in heats to allow racks & jerk blocks to be used).  Cheer on your classmates…they’ll need it!

 

Scaling Options:

Back squat

  •  scale weight to ~70% 1RM

Weighted box step-ups

  • scale weight of plate

Russian KBS

  • scale weight as needed however make sure it’s heavy!

 

246 Thoughts on “WOD – January 8, 2014

  1. 265# squat today. 4:02 @ RX.

  2. 255#

    5:32 185, 1.5

  3. Maria G on January 8, 2015 at 7:25 pm said:

    BS 165# 2RM 170#1RM both PR
    Big fish 4:00@125# and 1.5pd

  4. Leanne on January 8, 2015 at 8:00 pm said:

    145# 2 reps ,…should’ve gone heavier, definitely not a 2rep max. Ran out of time to keep going up to find max.
    4:20 “big fish”

  5. BS 175 2RM PR

    Big Fish 3:56 115/25/1.5pd

    Should’ve done it with 125 or 135, felt too light.

  6. Nicole on January 8, 2015 at 9:13 pm said:

    Back squat-145# PR
    “Big Fish”-4:55 (115# 1st rd then 110# 2 + 3)

  7. Mike C on January 8, 2015 at 9:32 pm said:

    2 Rep – 265#
    1 Rep – 275#

    “Big Fish” – 3:51 RX

  8. 290 x2 BS
    Big Fish- 2:52 RX

  9. 290# x 2 BS
    “Big Fish”- 2:52 RX

  10. Becky K. on January 11, 2015 at 4:46 pm said:

    Big fish 4:08 rx

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