2/15/2011

''M.E.Back Squat and Marauder Nicole'' (02.16.2011)

Reminder: The next On-Ramp Class starts Monday, Feb 21st. It will be glorious...

Warm-up Drills (02.16.2011)
Row 500m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''M.E.Back Squat'' (02.16.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1

Post loads to comments.

Notes: If you are looking for some guidance on where to start when working up to your heavy single rep attempts a great place to start would be the percentage calculator linked here. Input the weight and reps from your final Back Squat 1+ set (from 12.07.2011) and see what gets projected for you.
1-Rep Maximum/Percentage Calculator

''Marauder Nicole'' (02.16.2011)
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Weighted Pull-ups

Notes: All sets of Pull-ups are Deadhang Pull-ups. Scale as needed.

Post reps per round and loads comments.

Mobility WOD

CrossFit Endurance WOD (02.16.2011)
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

15 comments:

Colby said...

Back Squats: 165/175/185/195/205

Marauder Nicole: 10/7/6/5/5/5/5 = 1400 m run 43 total dead hang pull ups.
I haven't had a better Wednesday to date :D

Khan said...

"ME Back Squat"
205/ 225/235f

"Marauder Nicole"
11/8/7/7/7 + 200m

Laura said...

Max effort back squat 145 lbs
Marauder Nicole 8-7-7-6-5+5 pull ups

lewis.robertdavid@gmail.com said...

20110216
ME Back Squat
225-250-275(pr)-300(pr)-325(epic fail)

Marauder Nicole
4/4/4/4/4/4/1
1400m & 25 pullups
WOD w/ vest + 20lbs

-Bert

mtn rob said...

ME Back squat
205/215/225

Marauder Nicole
20/15/15/15 +200m

John M said...

M.E. Back Squat
245/265/285

Marauder Nicole
10/9/8/7/7/6 (Dead Hang Pullups)

sdaghir@gmail.com said...

M.E. Back Squat
355lbs

''Marauder Nicole''
6 Rounds
10/10/10/10/7/8
20lb Vest and Gasmask

The mask helped keep my face pretty warm.
Definitely thankful for the back-up from Mtn. Rob and Kristie.
Who knew we had such a crew of paparazzi?

Anonymous said...

M.E. Back Squat:
80/85/90
"Marauder Nicole"
10/7/10/8/8
Alison

thammond18 said...
This comment has been removed by the author.
thammond18 said...

M.E. Back Squat...
195/205/215

Marauder Nicole...
8/7/7/6/4/5/2
w/10ish# vest for run only

tommy

Anonymous said...

M.E. Back Squat 295/315F/315F/315 yep

Marauder Nicole 12/9/7/7/6/6/6/6 w/20# vest and gmask

Danny

Kristina said...

M.E. Back Squat
175/195/200F

Maurader Nicole
5/6/6/5/5/5

Luke said...

horkus maximus

back squat 145/235/255
maurader nicole
11/10/10/5/3/5

Callie said...

Back squat max 240 bitch. other thing 7/6/5/6/5/5/5

Mint said...

M.E. Back Squat...
195/215/225 fail

Marauder Nicole...
10/10/10/10/10/10/8/10
w/20# vest