6/25/2012

''Back Squat 5-3-1+ & Maiden Voyage'' (06.25.2012)

CrossFit New Hampshire, 
thank you so much for everything you've done for us as a wonderful community of people we're lucky to know and be accepted as a part of. Tuesday will be the last day of training in the current space, after that we're full steam ahead to opening up in a new spot. Please bear with us during the coming madness, there will be tons of moving pieces and as we've found with every other project much chaos we can't even anticipate yet probably awaits.
It's ok though, everyone calm down for one second and listen; this has been nothing short of an incredible adventure so far (don't lie to yourself)... and the best part is we're actually just getting started right now. 
YESSSSSSSSS.



Warm-up Drills (06.25.2012)
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
-Groiners
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats or Seated Wall Squat

''Back Squat 5-3-1+'' (06.25.2012)
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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: What's that? You're on the 20-rep challenge? Add 5lbs and get back in the fight.
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Maiden Voyage'' (06.25.2012)
Complete for time
Row 500m
Then...
10-9-8-7-5-4-3-2-1 reps each of
Hang Power Clean
Ring Dips (strict)
Then...
Row 500m
Post times to comments.

Mobility WOD

CrossFit Endurance WOD (06.25.2012)
''5x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Post times to comments.

14 comments:

sdaghir@gmail.com said...

Tina and Dan swept the competition, won 500 bucks and came in first place. Unreal!

Anonymous said...

Back Squat...240 x 3
"Maiden Voyage"...17:22
95# & Bench Dips

-Dubs

Grinster said...

Nice job Tina and Dan!

HULK SMASH!!

Shanie said...

Back Squat 5-3-1+
95# + 6
Maiden Voyage
Hang Power Clean @ 50#
Bench Dips
Completed @ 13:30

Congrats Tina & Dan!

Michelle said...

Great job Tina and Dan!!!!

150# x 4

Maiden Voyage
16:37 w 75#

lewis.robertdavid@gmail.com said...

Back Squat
Warmup: 115x5, 135x5, 155x5, 175x3, 205x2
Working: 235x20

Maiden Voyage
21:50

Mtn Rob said...

Back Squat 250 x 2

Maiden 18:23
115lbs static dips grn band

Joshua said...

Back Squat 20RM
240x20

Maiden Voyage
w/ SDHP @ 24kg
HPC @ 135#

14:09

Catherine said...

From Notre Dame, Indiana...
- back squat 5-3-1+- 135 x 5
- Maiden Voyage- 14:30
bench dips, 65 lbs, run instead of row (With the tuition they pay and the athletic budget they have at Notre Dame you'd think they'd have a rowing machine!)

Peter said...

Back Squat - 175 x 3 : DNF

Maiden Voyage:
18:48 w/105#

Catherine, have a great time in South Bend.

I'm glad all our tuition $ that went there wasn't for a rowing machine.

Gene said...

Back squat 5 3 1+
245 2x PR!!!

Maiden voyage
17:43
95#
Static dips

Jay said...

Back squat 205x20

Maiden Voyage 15:06
135# Hang Cleans

Jay

Shanie said...

I meant 14:30 on Maiden Voyage...thats what you get for not paying attention.

Anonymous said...

Back squat 335x5
Maiden Voyage 26:05
Mike V.