19 January 2012
Thursday
WOD
5-3-1 Wendler Back Squat
If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)
If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.
THEN….
Benchmark WOD 4
“Annie”
Complete 50-40-30-20-10 for time of:
Double Unders
Sit-Ups
Compare to 29 December 2010 & 01 June 2011
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“All of us get knocked down, but it’s the resiliency that really matters. All of us do well when things are going well, but the thing that distinguishes athletes is the ability to do well in times of great stress, urgency, and pressure.”
Roger Staubach
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Roger Staubach on Responsibility [Video]
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I PR’d today! My previous Annie times (all rx):10/26/10 25:52; 6/1/11 12:55; Today 8:56! Feeling great about my progress-I am glad that I had all of those wod’s written down because it is crazy to see how far I have come.
And Cortney, your double unders were spectacular today! I was trying to catch up to you the entire time. Patsy, nice work with that awesome new rope-your double unders kept getting better and better.
Fundamentals Day 2
3 rounds:
8 box jumps
8 kb swings
100 meter run
(Time 4:33)
13:53 Rx’d really happy with my double-unders. The last few weeks have really motivated me to work on basics. Push-ups, pull-ups and sit-ups are a weak spot in my fitness. Time to fix that!
Liz, I was shocked at my dus too lol! I don’t have my previous times but I know by my performance it was definitely a PR. 8:46! Felt good
good job Liz and Patsy killed it
That is awesome girls!!
So…I was wondering…what does a girl got to do to get a WOD named after her?
I think LUZ will make a great WOD name! ha ha ha
Did Annie rx in 6:47 new pr by 1 minute
Just wanted to give a special thank you to Mallee and all of the coaches who put in countless hours making our box the place that it is. Without all of your hard work everything us athletes have accomplished would not have been possible. Sometimes I think we get so caught up in our lives that we forget to thank the people that help us make “it” happen. So again a BiG THANK YOU for all that you do.
I did Luz at Rx today!!! (sat on my couch for time!)
LOVING THE NEW GYM
D- I pr’d by over 2 min. Level 3 rx 6:36.
C- first time. Level 1 8:36.
I absolutly agree with Cory. This has been a tough week but a good one if you really wnat to know if your work in the box is paying off. With all the PR’s I am seeing the hard work of both the athletes and the trainers is definiatly paying off. PR’s at any level is an awesome accomplishment.
RX level 3 9:07. PR by 30 seconds. Thats it for me this week I hope everyone enjoys fight gone bad!!!
Definately beat my last Pr by almost 3 minutes. level III 10:55, the sit-ups were the worst for me! I guess no more Fish tacos in Mexicali for me and maybe just one beer from now on
Awesome seeing all the athletes putting in work! All these PR’s on some tough WODs Is amazing, keep up the great work everyone
First time doing level 3 as for most of the WODS this week so that’s my progress not so much the time.. Level3 10:32… I think I’ll have to check the books… Lol. Pj u were a beast today and Lee thanks for helping with my falling pants during this WOD( ; lmao