10/17/2011

''Back Squat 3-3-3+ & Helen'' (10.17.2011)

Congratulations to Mike, Kristina, and Mint on crushing ''Fran'', the Team WOD, and completing the Level 1 CrossFit Certification this past weekend. I can't express how exciting it is to have such wonderful people among us in this community... Check out the pics on CrossFit.com from their cert!

Warm-up Drills (10.17.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Back Squat 3-3-3+'' (10.17.2011)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

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

''Helen'' (10.17.2011)
Complete 3 Rounds for time of
Run 400m
21 x KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.17.2011)

22 comments:

Laura said...

Congratulations Mint, Kristina and Mike!

Back squat: 130x10
Helen: 12:59 rx

Sarah said...

Helen
12:46 (green band soon to be blue)

Khan said...

"Helen"
9:19 rx'd

Marcus said...

Back Squat 255 x 7
Helen 9:31

Congrats to Mint, Mike, and Kristina!

Justin said...

Back Squat 245 x 6

Helen 13:11

Anonymous said...

Back Squat 85lb x 6

Helen 12:27 red band

thammond18 said...

Back Squat...215x10
Helen...10:47

tommy

Mike A. said...

Back Squat- 315x3
Helen- 9:21

sdaghir@gmail.com said...

''Back Squat 3-3-3+''
135x10
225x5
275x5
295x3
315x3
335x5

''Helen''
8:27

Epic slaying with Mr. Anderson.

Joshua said...

Back Squat 3,3,3+
190x3
220x3
245x11

Helen
13:53

Mint said...

215 x 6 Back Squat

Helen: 8:49

Callie said...

backsquat 205x4
helen 14:54

Mike M said...

Backsquat: 225x9
Helen 9:32

Anonymous said...

Back Squat 3-3-3+
55/60/70x10
"Helen"
16:33
Alison

Peter said...

Back Squate 3-3-3+
115/135/155 x 10

Helen: 13:41

Congratulations to Kristina, Mike, & Mint

Waldo said...

Has anyone noticed that Callie almost squats as much as Mint?


BS 3+
245 for 6 reps

Helen
9:29 -- What a bitch

lewis.robertdavid@gmail.com said...

20111017
Back Squat 3,3,3+
Warm-up Sets: 110x5, 135x5, 165x3
Working Sets: 195x3, 220x3, 250x13

"Helen"
Three Rounds for Time
Run 400m
21 x DB Swings @ 52.5
12 x Pull-ups

10:23

Waldo, that's a very astute observation. However, as I failed to get sub 10 on Helen tonight, I feel inadequate.

-Bert

Traps said...

Squats 245X7

Helen
9:58

Jay

Anonymous said...

Back Squat - 100x6
Helen 14:57
-Kels

John M said...

BS 255 X 10
Helen: 12:26

Anne said...

Back Squat- 110x10

Helen- 14:59

Anonymous said...

Back squat 200 x 8

Helen 10:55