1/29/2011

''Front Squat 3-3-3+ and Black Magic'' (01.31.2011)

Warm-up Drills (01.31.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
10 x Push-ups (CFGS)
10 x Air Squats
10 x KB Swings (24/16kg)
10 x Abwheel Roll-outs
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Front Squat 3-3-3+'' (01.31.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Black Magic'' (01.31.2011)
Five Rounds for time of
Row 250m
5 x Thrusters (135/95lbs)
10 x Deadhang Pull-ups
15 x Box Jumps (24/20'')

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.31.2011)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals

Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.

14 comments:

Khan said...

"Front Squat 3/3/3+"
110/125/140x8

"Black Magic"
21:54 95lbs/24"

Mtn Rob said...

135/150/170

Blk Magic
26:08 115lbs/20in/blk bnd

thats my black magic band

John M said...

Front Squat 135/155/175x10
Black Magic 22:23 Rx'd

Anonymous said...

Front Squat 3-3-3:
55/60/70x7
Black Magic:
19:34
Alison

callllllie said...

front squats 135/145/160x4
other thingy 23:41

Mint said...

Front Squats 165
Snatch 135

Black Magic at 115lbs
16:26

lewis.robertdavid@gmail.com said...

Front Squats 3-3-3+
Warmup Sets:
95x5
105x5
125x3
Working Sets:
145x3
165x3
185x12

I felt like god damn Odysseus on that last set. The bros of UMass Browell are my stepping stones to greatness. They claim to be able to squat 495, but barely break 1/4 squat. Meanwhile, I toil away pushing the limits of true athletic performance and human potential.

Black Magic - No Rower...
50 x Double Unders
5 x Thrusters @ 135
10 x Deadhang Pull-ups
15 x Box Jumps @ 24"

36:48
DUs are still the bane of my existence.

-Bert

Kristina said...

Front Squats
100/110/125x6

Black Magic
18:54 (85lbs)

Anonymous said...

Lance says...
150/160/175(6)
Black Magic
-only able to finish 3 Rounds because the gym was "needed" by the varsity nublets of a sports team....
3 rds @ 10:01

-cycled 15:00 @ 23mph average as a sub for last 2 rounds.....

-Nick

Anonymous said...

Front squats
145/165/185 - 7 reps

Black Magic
135 lbs / 24" box 18:51

Anonymous said...

Forgot my name

Jay

Waldo said...

Front Squat -- New 1RM 205/225F/215 PR
Black Magic -- 26 and change. Started with 135lb thrusters, and weakly bailed to 115 mid way through set 2.

Peter said...

Front Squats 3-3-3+
65/80/100/120 (7)

Black Magic 85# Thrusters

22:54

sdaghir@gmail.com said...

Front Squats 5-5-5+
Make-up WOD... gotta catch up!
165x5
195x5
205x5
220x5
235x10*

''Black Magic''
Five Rounds for time of
Row 250m
5 x Thrusters (135lbs)
10 x Deadhang Pull-ups
15 x Box Jumps (24'')

17:48

Ruthlessly Wonderful, just made this one up today (with the Front Squats-Fri 01.04.2011). Great way to kill some stress and relax/prep my mind for the big tax/accountant meeting today. Stoopid financial business aspects.