''Back Squat 5-5-5+ & The Embassy Sweets'' (04.02.2012)

Marcus and Tiffanie could not have represented our crew here at CrossFit New Hampshire any better than they did this past weekend at the X's a Y's Garage Games Team Competition (Albany NY, Albany CrossFit).

Many more pictures of the mayhem will be coming out over the next few posts; despite the blurry resolution the picture today simply epitomizes the kind of awesome work and support our team put into the event for one another.

Overwhelmingly exciting to see this in person...
We find ourselves extremely proud of our athletes and consider it beyond lucky to be surrounded daily by 'this' caliber of athlete and person. Which incidentally seems to be what the rest of us are always striving to become... 

''You are the company you keep.''
CFNH is a community with more potential that we could have ever anticipated. And we're barely getting started.

Keep killing it, freaks!

Warm-up Drills (04.02.2012)
Run 400m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Back Squat 5-5-5+'' (04.02.2012)
Work through the following sets of Bench Press 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%

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

''The Embassy Sweets'' (04.02.2012)
For time:
Row 50kcal
9 x Box Jumps (24/20'')
9 x Push Press/Jerk (50/35lbs)
Row 35kcal
15 x Box Jumps (24/20'')
15 x DB Front Squat (50/35lbs)
Row 20kcal
21 x Box Jumps (24/20'')
21 x Thrusters (50/35lbs)

Post times to comments.

Burpee Challenge (Optional)
84 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (04.02.2012)


Anonymous said...

Back Squat new 1RM - 150#

The Embassy Sweets


Sarah said...

Back Squat 125 x 8
Embassy Sweets 16:00 rx

Anonymous said...

back squat 230lbs x12

Embassy Sweets 15:01


Laura said...

Back squat - 110x16
Embassy Sweets - 17:?? 30/25lbs

sdaghir@gmail.com said...

Thanks for letting me at least try and keep up with you today, Tim, YESSSS.
That was a uniquely ruthless WOD, and I couldn't even get the full Monty with Thrusters and Front Squats... yet. Shhhhh, patience, Samy. Patience.

For Time:
Row 50kcal
9 x Box Jumps
9 x DB Push Press
Row 35kcal
15 x Box Jumps
15 x DB Push Press
Row 20kcal
21 x Box Jumps
21 x DB Push Press


Anonymous said...

Back Squat 185 x 15

Embassy Sweets
17:10 45 pounds dumbells


Dan Hayden said...

Back Squats
305x4. I'm off
Embassy suites. 21:38 (36 inch box, 75#dbs)

Trying to get stronger
"you down with o.p.p.?"


Alison said...

Back Squat 5-5-5+
"Embassy Suites"
12" bumper plate box
35# DB

Traps said...

Back Squats 215 x 15
Thanks to Samy I got 15. I was thinking 10 and got the extra 5. Time to get stronger.

Embassy Suites RX


Joshua said...

Back Squat 5,5,5+

The Embassy Sweets

Peter said...

Back Squat 5-5-5+
125/135/150 x 10

The Embassy Suites
17:11 35# DB's....but, misread the directions and did Push Press all three rounds.

Crossfit Barn 2.0 said...


Derek: 11:46 (barbell, 100 lbs)
Jake: 16:06 (barbell, 65 lbs)

*the barn-dwellers are multiplying by the day...ever so slowly making their way towards the Savage Lands*

"Up the airy mountain, down the rushing glen, we dare not go a-hunting, for fear of little men..."


Caitlin Reen Bova said...

First time tlearning back squats....10 x 95#

The Embassy Sweets

22:55 15#db, 4 bumpers for the box

sdaghir@gmail.com said...

Jay: I know you'll probably hate me 12 hours from now when DOMS finally kicks in and roasts those moosekles in some epic soreness. Nothing like falling onto the toilet to keep you humble... trust me.

Thanks to Jay and Bert also for helping me work through some back squat training during PM classes. It's actually extremely exciting just being able to do little shit like that around our crew again.


All reps felt good for the most part, * sets were the weights that caused an involuntary shifting of load to left leg and on a few reps at 165 Mike helped me fix a stance that was two wide forcing a poor mechanical position of my knees. Narrow stance and focusing on driving previously injured leg hard fixed both issues according to the crew. Thanks for everyone's help again, see you freaks tomorrow in the am for more unkempt beards and ridiculous antics. Yessss.

sdaghir@gmail.com said...

PS I love that damn barn. Everytime you post brainstorms for some mutual pilgrimmage of suffering become a forethought series of ideas on my to-do-list. Stand the f*ck by for the move, Mr. Wonka! Once we get up and rolling we're going to have a meeting of the clans. Keep slaughtering it and hang in there, it's starting to warm-up... except in my apartment. Fire? Win.

Mike M said...

Backsquat 5+

Embassey Sweets

Boves said...

Back Squat 1 RM 135lbs

Embassy Sweets
Run 400 meters - no rowers avail 1st set. Row for all remaining sets
24" Box
Push Press 35lb for everything else