warm up
pvc pass thrus x 10
pvc ohs x 10
kb swings x 10
abmat sit ups x 10
burpee/pull up combo x 10
focus: back squat
3 x 5 high bar
3 x 5 low bar
workout
high bar back squat 5 x 5
low bar back squat 5 x 5
grind through 5 consecutive reps each set; goal is to find a load where 5th rep is a slow but smooth continuous motion; not necessarily looking for a 5RM
IWC@LL = increase work capacity at large loads
pvc pass thrus x 10
pvc ohs x 10
kb swings x 10
abmat sit ups x 10
burpee/pull up combo x 10
focus: back squat
3 x 5 high bar
3 x 5 low bar
workout
high bar back squat 5 x 5
low bar back squat 5 x 5
grind through 5 consecutive reps each set; goal is to find a load where 5th rep is a slow but smooth continuous motion; not necessarily looking for a 5RM
IWC@LL = increase work capacity at large loads
Turbo will be giving a lecture on nutrition this week. He will show how to properly prepare chocolate chip and blueberry pancakes with a side of poptarts.
ReplyDeleteLisa
bw.210.275# Low and High Bar Back Squat with no pauses.
ReplyDeletecaleb bw155 185/205
ReplyDeleteAngela 125# for both
ReplyDelete"Ignoramshit"
ReplyDelete10 RFT:
5 Ring Pull Ups
10 Burpees
turbo. 158bw. rx. 7:31
That's right... I'm now creating my own vocabulary.
Lisa, I don't know how to make pancakes or buy blueberries... Thank Christ for those skilled individuals at The Cracker Barrel.
Katy. 99bw. 85/75
ReplyDeleteHad my Pfa for the Seabees this weekend. We had to make it up because the Corpsman who weighed the whole battalion wasn't "qualified" to weigh us? Navy rules for you.
121 curl ups/68 push ups/11:32 on the 1.5
I need to work on my run, but thanks to crossfit I have been doing a ton better on my Pfa. Thanks trainers.
didn't have time to post yesterday.
ReplyDeletebou.180bw. worked with 250# on both high and low squat.
rob. 195 bw. high 290#, low 320#.
Brannon. 186bw. 175# for both
ReplyDeletelove the title.
ReplyDelete