Haley
Warm-Up:
Coach’s choice
Pre WOD prep:
30 minutes to build to a heavy 3 rep back squat.
3,3,3,3,3,3
Example of warming up your 5 rep max:
WARM UPSETS: 45#x3, 115#x3, 165#x3, 195#x2, 225#x1
WORKING SETS: 235#x3, 245#x3, 255#x3, 265#x3, 275#x3 What is the formula?
WARM-UP SET 1: Empty Bar x3
WARM-UP SET 2 & 3: Still light, but with big steps to get you within about 2/3rd of your targeted first working set. Five rep sets, intended for you to work on your positioning and get your joints lubed up properly. WARM-UP SET 4: A 3-rep set, as we decrease volume nearing our working sets. A smaller jump in weight, to cross about 1/2 of that remaining gap between Set 3 and your Working Weight WARM-UP SET 5: A 2-rep set just to get the feel for this weight. About the same jump, calculated so that your final jump to working weight is NO GREATER than any of your prior increases. WORKING SET 1: (your previous “sets across” weight) WORKING SET 2-5: add between 2.5#-5# per set as you feel you can. # ponds if feeling strong! *Ideally, that fifth working set is your “real” 3 Rep Max, and that’s something you’ll find today.
WOD:
16 round Tabata ab-mats & Double unders (8 minutes)
20-second ab-mats
10 seconds rest
20-second double unders
Post WOD:
Couch stretch. 2 minutes per side
CFS Brief:
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Day 12 WLC
Wellbeing Practice:
10 minutes of meditation
Back Squat: 150#, Situps: 9, Single Unders: 35
The last time I did Back Squats was on Dec. 20 (Waves) where I got to 2@145#. So 3@150# this morning was a PR. I was remarkably consistent with my Situps, 10 in the first round and 9 in all the others. My Single Unders ranged from 35 (when I tripped) to 43 (when I didn’t). Coordination is still I’m working on. 🙂
260×3
Tabata:
DUs – 28
AM: 13
Back Squat: 140# (PR – previous 135#)
Warm Up Sets 5×35# | 3×65# | 3×75# | 2×85# | 1×100#
Working Sets: 3×110# | 3×120# | 3×130# | 3×135# | 3×140#
Tabata: 11 Sit Ups and 30 Speed Steps – Held these numbers across all 16 rounds
Fun working on back squats this morning and great to see Kim getting back under a bar 🙂 The tabatas were great as well! Thanks Frozen!
That’s a Back Squat of 2.5 Debs!!
Congrats on the PR!
Back Squat: 100# (PR – previous was 95# in March of 2019)
Tabata: 11 and 37
Back Squats with Jackie and Kim were a lot of fun – we took is slow and easy as we all have injuries we are protecting so I was happy to get a PR today. My 1RM is 115 so I am working my way up! The Tabata rounds were very consistent on the abmats but I messed up on the first round of singles at 37. The rest of my rounds were in the 50s and low 60s!
Nice job Jamie! Having those numbers really helps you to move yourself forward 🙂
Crossfit BearRepublic San Diego. #50 DB RDL 10 reps 5 strict press @#95. 5 rounds every three minutes.
For time. 25,20,15,10,5 row, 5,10,15,20,25 #35 DB strict press. 25-5, 20-10… 12:30.
Shoulders are smoked on last round of strict press.
BS #235
Tabata -11 Ab Mats / 30 DU’s was the lowest rounds.