''Back Squat 3-3-3+ Fractured Angie'' (06.18.2012)

*Thank you to everyone who helped us pull off the madness that was Friday's WOD... that has to have been one of the most rewarding days I've ever been a part of at CFNH, and I can not express in words how much appreciation I have in being able to be around this crew day in and day out.

**Congratulations to Mike A., Maggie, and Raj! That's what I'm talking about! The three of them made it through the level 1 course and represented CFNH in truly outstanding fashion! Yesssssss.

***Just a reminder that Samy will have some of the other instructors working in some hours here and there for the next two weeks as we wind up for the move, don't panic, you'll all still probably see me far more than you want... Just a heads up to our crew about the many moving parts we are going to be taking care of during the next 14 days. 

****This coming Sunday several of our CFE Teammates and their favorite recent dwarf cripple will be charging up (or crawling if necessary) the Cranmore Hill Run... Join us! 

Warm-up Drills (06.18.2012)
Run 800m
2 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Knees-2-Elbows or Hollow Rocks
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats or Seated Wall Squat

''Back Squat 3-3-3+'' (06.18.2012)
With a 15:00 Time Cap Complete the following:
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: 20-Rep Back Squat Program participants will add 5lbs to their 20 Rep record from last Monday and get after it. This is as much a mental progression as it is a strength progression (...what isn't?).
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Fractured Angie'' (06.18.2012)
Depending on your overall level of Friskiness today choose one of the two options below and complete the following workload:

100 x Pull-ups
100 x Push-ups
100 x Sit-ups

Notes: Option 1 would be assaulting the workload in the traditional Angie style, working through each set of 100 reps in as few attempts as possible. Option 2 simply applies a Tabata Format to the entire workload, in a way ensuring intensity while allowing athletes to focus on the quality of their movement. Either way this is going to sting, get some freaks!

Mobility WOD

CrossFit Endurance Rest Day (06.18.2012)


sdaghir@gmail.com said...

Apologies to the extra frisky feeling crazies this am... I forgot to include the following option on the whiteboard.

'Twisted Special' version of Fractured Angie:

In as few tabata intervals as possible complete 100 reps of each of the following

Chest-2-Bar Pull-ups
Ring Dips
GHD Sit-ups

Anonymous said...

What do we 20RM squatters do?

Mtn Rob said...

Sorry I have not been around, working on films constantly the last three weeks... I will return next week (I hope)

Mtn Rob

Anonymous said...


Shawnee said...

"Back Squat 3-3-3+"
95# x 10

"Fractured Angie" Tabata
56 pull ups
53 push ups
78 sit ups

I might as well spell my name how Samy says it.

sdaghir@gmail.com said...

315 x 3 (being smart is hard sometimes... promise I won't go heavier without spotters)

''Fractured Angie'' Twisted Special Version: In as few Tabata Intervals complete the following
100 x C2B Pull-ups (12 intervals)
100 x Ring Dips (17 intervals)
100 x GHD Sit-ups (11 intervals)

Ouch... and by ouch I think I mean wtf was I thinking hahahaa. See everyone at 4

Jay said...

100 pu
50 rd 50 pu
100 ghd

no idea on rounds. it was a lot.


Peter said...

Back Squat 3-3-3+
125-145-165 x 15

Fractured Angie:

Samy, was that someone giving you grief about your pronounciation?
And it wasn't even me!
Go to Tyne!!

Joshua said...

Back Squat

Fractured Angie

Mike Van Dalsum, Jr. said...

Back squat 335x5
Fractured Angie 23/15/13
Mike V.

Michelle said...

Back squat 140x3

Fractured Annie