''Back Squat 5-3-1+ & Power Elizabeth'' (06.28.2011)

Our Paleo Performance Nutrition Champions will be crowned today and officially announced in tomorrow's post!

Warm-up Drills (06.28.2011)

Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
12 x Abmat Sit-ups
10 x Walking Lunges
8 x Push-ups
-Shoulder Dislocates (PVC)
-Wall Squat
-ITB Stretch
-Inchworms/Cobra Stretch

''Back Squat 5-3-1+'' (06.28.2011)
Work through the following sets of Back Squat 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)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Power Elizabeth'' (06.28.2011)
21-15-9 Reps for time of
Power Clean (135/95lbs)
Ring Dips

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (06.28.2011)
''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5km then pick it up to 95% on the last 5km
C2: 3000m total: at 85% first 1500m, recover 1 minute, then 95% for second 1500m

Post times to comments.


Justin said...

220 x 5
Power Elizabeth 11:50

lewis.robertdavid@gmail.com said...

Back Squat 5-3-1+

Power Elizabeth
5:59 rx'd

Nick and Marcus you guys need to start using the percentage charts for 531, also your weight room math was awful today.


Anonymous said...

Back Squat 5-3-1+
"Power Elizabeth"
60# power clean
static dips

Mtn Rob said...

Back Squat 531+
230 x 4
power liz
16:14 135lbs/ green band RD

Josh Lev said...

Back Squat 5-3-1+
... 205x3 working on form (deeper squat)

Power Elizabeth
9:23 rx

Peter said...

Back Squat 5-3-1+
135/145/160 x 5

Power Elizabeth
9:38 95#

Mike & Jay....looking good, congratulations!!

Kim said...

Back squat 125 x3
Power Elizabeth
Static dips

Mike A. said...

Back Squat

Power Elizabeth

Anne said...

Sorry I couldn't make it there today but I did it at home

Back squat-145x3
Power Elizabeth - 8:09 75# static dips

thammond18 said...

Back Squat...195x4
Power Elizabeth...6:40rx


thammond18 said...

Back Squat...75x8
Power Elizabeth...7:08 45#/static dips


Callie said...

backsquat 205x5
other thing 12:04 with 95lbs

Anonymous said...

Back Squat - 255 x 4
Power Elizabeth - 6:46 rx


sdaghir@gmail.com said...


Derek said...

Done at home gym...

Power Elizabeth
8:21 as RX'd

Anonymous said...

Back Squat
Power Elizabeth
75# power clean
static dip