1/07/2012

''Back Squat 5-5-5+ & Barry'' (01.09.2012)

Training Schedule:
These class times and the way in which we conduct them are absolutely paramount in facilitating our capacity to provide a progressively greater depth of education/training.
The improvements we've begun to introduce have and always will be driven by an obsessive desire to constantly improve the efficacy of how we are training for elite fitness.
Thank you once again to our crew for their support in this, especially as we continue to grow at what has been the fastest rate in the history of CFNH's infancy.


Monday-Friday
5:00am WOD
6:00am WOD
7:00am WOD
8:00am WOD
9:00am WOD
--
4:00pm WOD
5:00pm WOD
6:00pm WOD
7:00pm On-Ramp Course
(M/W/F Starting 01.09.2012)
Saturday
Open Gym 9-11am

Warm-up Drills (01.09.2012)
Run 800m
2 Rounds for quality of
7 x Back Squat (45lbs)
7 x Press (45lbs)
7 x Deadlift (45lbs)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''Back Squat 5-5-5+'' (01.09.2012)
Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads multiply 1RM 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Barry'' (01.09.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
1-Arm DB Snatch (R,50/35lbs)
1-Arm DB Snatch (R,50/35lbs)
Burpee Box Jumps (24/20'')

Notes: Calm down, Joel, your 25 x Burpees are inside the 55 total reps of Burpee Box Jumps.

Mobility WOD

CrossFit Endurance Rest Day (01.09.2012)

22 comments:

Laura said...

Back Squat 5-5-5 - 115x11
Barry: 17:22 @ 30lbs

Marcus said...

Barry: 11:35

Sarah said...

Back Squat
115 x 12
"Barry" 14:56 30 lbs

Khan said...

Back Squat
175x11

Barry
13:01 @40/24"

Justin said...

Back Squat 230x7
Barry
18:02 45#

Dutch said...

Back squat 295x15
Barry 19:00 45#

Mike V.

nickfcfnh said...

Back Squat
205x8

Barry
18:51 45lb

Great job 9am crew!

Filipe said...

back squat
215lbs X 12(thanks to Chis support.(yelling: "lets go &%*#@%*") haha

barry
14:32 45lbs some more support from Chris "&*%#% no rest time %*&*" :)
back for more tomorrow.

thammond18 said...

Back Squat...205x10
Barry...16:55
yes, my wife beat me
tommy

Anonymous said...

Back squat 55x8
Barry 20:00 (DB12#/9#)
Completed to DBx2 and 1/2 burpees
MrsSB

Michelle said...

Backsquat 120x8

BARRY
30#+24"box
Time=16:48

lewis.robertdavid@gmail.com said...

20120109
Back Squat 5,5,5+
Warm-up Sets: 115x5, 145x5, 175x3
Working Sets: 185x5, 215x3, 245x15

Compare to:
Back Squat 5+ on 20111010
***235x13***


10# and 2 Rep PR @ 90%x5+


"Barry"
10-9-8-...-3-2-1 reps for time
1-arm DB Snatch, R @ 50
1-arm DB Snatch, L @ 50
Burpee Box Jumps @ 24"

15:34


-Bert

Meg said...

Back squat 80x15

Barry.....15:13
25#

Adam said...

Back squat 105x10

Barry 17:42 30#

Alison said...

Back Squat 95x6
"Barry"
25#/12"
19:17

Anonymous said...

Back squat 265# x13. Barry 10:37 50# Danny

Anonymous said...

Oops 265#x15 Danny

Joshua said...

M.E. Back Squat
295x1

Barry
19:28 w/ 1.5 pood

Peter said...

Back Squat 5=5-5+
135/145/155 x 12

Barry
24:47 40#/24"

Trevor said...

Back Squat
145# x 10

Barry
17:47 45#/24"

nickfcfnh said...

Black Lung Revisited
:30/:20 - 12 rds with mask
1926m

Glad to see that my buddy "Jersey Shore" was able to start his noob class tonight!

Traps said...

Back Squat 225x6
Barry 13:55 50/24

Jay