Monday 11/15/10

Announcements:
  1. One more week to go on the nutrition challenge!  Get last week's log in by 7:30 p.m. today (as usual), and then you'll only be turning in one more food log (next Monday).  Post any changes you've noticed to the comments.
  2. This year, in an effort to get A.N.S.I. approved, CrossFit added a written test to its Level 1 Certification course.  While this was a needed improvement to CrossFit's training and certification procedures, it also meant that all coaches who took the course prior to this year (e.g., Kiley and me) needed to take and pass the test to stay up to date on their certifications.  (side note - Becky took her L1 course this year and thus already passed the test - way to go Becky!)  Consequently, this weekend, Kiley and I took the test and passed.  At some point, we will receive very cool looking certificates reflecting this - I think they'll even be shiny.

Today, we begin our next 4-week cycle of the Wendler 5/3/1 program. If you've been squatting and hitting your target reps (or exceeding them), then you will bump your training max up by 10 lbs. (or 5 lb. if you prefer). You will base your new percentages off of this new training max. Happy squatting!

Back Squat
65% x 5
75% x 5
85% x 5+


21-15-9 reps for time of:
Cleans, 135#/95#
Slapping/Clapping Push-ups

These are full (squat) cleans, so each clean must be received in a full squat, i.e., no power cleans.


Rowdy takes to the air.
11/08/10

8 comments:

Lori G. said...

back squats with 115# "max"
5-75, 5-88, 5-98 last set I leaned too far forward...bad

for time 21, 15, 9

cleans @ 55#, clapping pushups

11:05

Keeping Penny in my prayers...Paul,too! Hope to see you soon.

AndyB said...

Shout our to Penny / Paul - Prayers are w/ you guys!

Back Squat
65% x 5 *195*
75% x 5 *240*
85% x 5+ *275 x 7 ... no full depth on 6 ... set felt good!*

21-15-9 reps for time of:
Cleans, 95#
Clapping Push-ups

9:40

Unknown said...

Peter said...

Hope Penny comes back and skins that darn cat.

Back Squat
135x5 155x5 175x10

for time 21,15,9
Cleans 75# and clapping push ups
9:30

Phil W said...

Where were all the Monday morning cronies today?! Just me and Kiley...and she did not work out!

Back Squat (190 ^ 200)
65% x 5 = 135
75% x 5 = 155
85% x 5+ = 170 (4)

21-15-9 reps for time of: 11:40
Cleans, 135#/95# (95)
Slapping/Clapping Push-ups clapping)

Tough workout - the cleans cleaned my clock.

Phil W said...

You have our prayers for Penny's comfort and complete recovery...and comfort for Paul and family.
Phil and Sharon

Unknown said...

Back Squat (180 Target Max)
65% x 5 = 115# x5
75% x 5 = 135# x5
85% x 5+ = 155# x7


21-15-9 reps for time of:
Cleans, 135#/95# (65#)
Clapping Push-ups

10:36

Tee Jay said...

5x95#
5x1335#
5x155#

21,15,9 for time

21, 15 (7 s/c pushups) 15:00

Lori Newburn said...

Back Squat
65% x 5 = 100# x5
75% x 5 = 115# x5
85% x 5+ = 130# x6

21-15-9 reps for time:
Cleans, 135#/95# (53#)
Clapping Pushups
13:57

 
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