7/20/2011

''Front Squat 5-5-5+ & Phoebe'' (07.21.2011)

Today we suffer in celebration as we welcome Phoebe Yaris into the world!

Warm-up Drills (07.21.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
2 Rnds of
10 x KB Swings (24/16KG)
10 x Push-ups (CFGS)
10 x Goblet Squats (24/16kg)
-Sumo Squats
-Shoulder Opening Drill (wall/band)
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch
-ITB Stretch

''Front Squat 5-5-5+'' (07.21.2011)
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)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Phoebe'' (07.21.2011)

Complete as many rounds as possible in 15:00 of
6 x Handstand Push-ups
12 x Atlas Stone Walking Lunges (75/40lbs)
24 x Double-unders

Notes: Hug an Atlas Stone or Medicine Ball into your gut for the walking lunges... and appreciate on some level what it might be like to carry the next generation around for 9 months. Congratulations to the Yaris's on their beautiful baby daughter.

Mobility WOD

CrossFit Endurance WOD (07.21.2011)
Swim, Bike, Run, or Row (C2)
SC: 20 Minutes
LC: 60 Minutes
U: 90 Minutes

Post distances to comments.

15 comments:

Laura said...

Front Squat: 105x4
Phoebe: 5 rounds + 16 double unders

Phoebe is beautiful - you guys have done a great job!

Lynn Cassotis said...

Front Squat: 105# x 8
Phoebe: 9 rounds + 13 double unders

Anonymous said...

Congrats on a beautiful baby! Its nice living in a world where familes come in all shapes and sizes.

Anonymous said...

Front Squat 5-5-5+
55/60/65x15
"Phoebe"
5 rounds + 1 lunge
Alison

thammond18 said...

Front Squat 155x15
Phoebe...3 Rounds +6/12 w/ bumper hspu

Is it weird Pheobe looks like Ben? Congrats Jared and Christie!

tommy

Justin said...

155 x 5

4 rds 4 DU

Kim said...

Front Squat 115 1RM
Phoebe..5 Rounds + 6 HSPU

Indy said...

ME front squat 215
-10 lbs from last time

Phoebe
3 rds +1 HSPU

Peter said...

Front Squat 5-5-5+
95/105/120 x 10

Phoebe
HSPU w 2 red bands; 40# Med Ball
4 rounds + 6 HSPU

Contratulations to the Yaris Family. What a beautiful bundle of joy!

So, 4 recent "crossfit" babies - 4 girls??!! Merely an observation.....

lewis.robertdavid@gmail.com said...

20110721
Front Squat 5-5-5+
155x5
180x5
205x13

Phoebe
4 rounds + 1hspu

-Bert

Mike A. said...

Front Squat 5-5-5+

220x10

Tina said...

Congrats to the Yaris family on their precious new addition :)

Front squat 1RM 155#
Phoebe 5 + 6 HSPU

Anonymous said...

Front Squat
185 x 9

Phoebe
4 + 2 HSPU's

Congrats to the Yaris family!

Jay

Anonymous said...

Front squat 185x8
"Phoebe" 6 rounds (2 Abmats for handstand pushups)
-Lamp

Derek said...

From home...

Front Squat : 155x9

Phoebe: 5 Rounds +3HSPUs and a lot of failed double unders.
Used a 2 pood KB instead of atlas stone.