10/09/2011

''Back Squat 5-5-5+ & Kuriosity Kills'' (10.10.2011)

Warm-up Drills (10.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Back Squat 5-5-5+'' (10.10.2011)
Work through the following sets of Back Squats using the percentages outlined below.
MULTIPLY YOUR SINGLE REP MAXIMUM BY .9 BEFORE USING THE RESULTING # AS YOUR STARTING POINT WHEN DETERMINING THE WEIGHT/LOADS TO USE AS PRESCRIBED BY THE %'s BELOW.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial five.

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

''Kuriosity Kills'' (10.10.2011)
21-15-9 reps/kcal for time of
Row (Kcal)
Overhead Squats (95/65lbs)
Burpees

Rest 2:00. Then...

Complete the max # of repetitions within the time allotted:
2:00 x Deadlift (275/185lbs)

Notes: The second part of the WOD is optional (peer pressure... what?) as it was one of the five single events held during the Beast of the East's individual fitness competition.
Those wishing to taste test more than just one of BOTE's challenging workouts will be encouraged to add a Deadlift max rep test to the front or back end of today's training. The order in which the two events occur is completely up to each CrossFitter with a mandatory 2:00 rest between efforts.

Be relentless... and definitely Get Some, freaks.

Mobility WOD

Post times to comments.

CrossFit Endurance WOD (10.10.2011)
Swim, Bike, Run, or Row (C2)
Holding maximal pace/distance/watts/speed complete the following:
5 Rounds of (2:00 on x 3:00 rest)
After the final 3:00 rest interval proceed directly into the following:
4 Rounds of (1:00 on x 1:00 rest)

Post times to comments.

16 comments:

Anonymous said...

Back Squat 5-5-5+
65x11
15:55 @ 45#
Alison

Anonymous said...

Back Squat 210 x 5
Kuriosity Kills 13:59

-Dubs

Waldo said...

Back Squat 230 x 16
Kuriosity Kills 10:46
Rest 5 min
12 x 275 in 2 minutes

- Jeff

Kristina said...

Back Squats
195 1RM

Kuriosity Kills
11:28 w/ 65lbs

Kim said...

Back Squats 110 x7
Kuriosity Kills
13:53 w/55

lewis.robertdavid@gmail.com said...

20111010
Back Squats 5,5,5+
Warm-up Sets: 110x5, 135x5, 165x3
Working Sets: 180x5, 205x5, 235x13*

3 Rep PR

"Kuriosity Kills"
21-15-9 Reps for Time
Row (kCal)
Overhead Squats @ 75
Burpees
10:20

Rest 2:00

2:00 x Max Reps
Deadlift @ 275
17

-Bert

Khan said...

"Back Squat 5-5-5+" 185x10
"Curiosity Kills" 9:58@65lbs
Deadlift AMRAP 17@185

Michelle said...

Back squat 100lbs x 10 reps
Kuriosity kills 23:29@55#

Peter said...

Back Squat 5-5-5+
105/135/155 x 13

Kuriosity Kills
13:51 (?) 45# OH-Squats

Joshua said...

Back Squat 5-5-5+
175x5,205x5,235x12

Kuriosity Kills
16:16

Rest 2:00

Deadlift
275x17

Trevor said...

Backsquats
125 lbs x 6

Kuriosity Kills
13:11 with 45 lbs

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

Back Squats...205x10
Kuriosity Kills...8:50rx
tommy

sdaghir@gmail.com said...

''Back Squats''
135x10
225x5
275x5
295x5
305x12

''Kuriosity Kills''
8:49

''Deadlift Time Trial''
(Done 2:00 after the Kills)
2:00 x Max Reps Deadlift
31 Reps (275lbs)

Traps said...

Back Squats 225x9

Kuriousity Kills
9:35

Deadlift Time Trial 275lb
20 reps.

Awesome workout.

Jay

Anne said...

Back Squats 115x10
Kuriousity Kils 13:00