WOD: 4/9/13

UPDATE:

Today, this happened:

We’re not highlighting the folks above because they’re coaches, or because the PRs are super huge (well, ok, Alvin’s 2.5x bodyweight squat is pretty spectacularly awesome) but because all those PRs came from the same place.

All the coaches (Alvin’s so helpful he’s been bestowed an honorary “Coach” title for today) have been high-bar-back-squatting according to our progressions EVERY Tuesday. They stick to the repetitions and percentages assigned for the day and focus on proper high bar back squat (HBBS) mechanics.  The above PRs are a great example of the success that you can have if you trust the programming.

If you want to maximize the progress you’ll make as an athlete you should do your best to:

  1. Show up on Tuesdays! By now, you’ve probably figured out by now that Tuesdays are “Squat Days” and strong cores and legs are foundational to all other athletic movements.
  2. Focus on technique.  Chest up.  Knees out.  Full depth. If you’re a good squatter, you’ll become a strong squatter – not vice versa.
  3. Hit your percentages – never adjust the loads based on “how you feel” or what your partner is lifting.  Base it off of your PR.
    • If you’ve been with us for awhile, there is no excuse for not knowing your PRs in the major lifts (the snatch, clean, jerk, clean & jerk, deadlift, etc – in addition to the squat).  If you’re new, ask a coach to observe you and recommend a reasonable “Interim PR” number for you to work off until you arrive at a 1RM day as part of our regular programming.  Then write your new PR down somewhere so you don’t forget it.

Today’s WOD:

Strength: High Bar Back Squat
1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95%

-then-

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#
1 min. ME Burpees

It’s Back Squat day.  Don’t miss it.

2 thoughts on “WOD: 4/9/13

  1. Kim – 59 (75)
    Christy – 47 (45)
    Jannita – ?
    Michelle Ga – 66 (75)
    Marthat – 98 (75)
    Wendell – 74 (65)
    Dani – 55 (85)
    Cristina – ?
    Faust – 40 Rx
    Chris M – 48 (75)
    Todd G – 39 (95)
    Andrew – 51 (95)
    Justin – 66?
    Dan – 102 Rx
    Pete W – 70 ?
    Harley -80 Rx
    Bea – 49 (85)
    Cuttone – 62 Rx

    Joey – 71 Rx
    Jeremy 82 Rx
    Romo – 65 (95)
    Steph B – 61 (75)
    Jamie H – 58 (135)
    Yoshimi – 66 (135)
    Mykeya – 72 (85)
    Christine – 50 (45)
    Camilo – 71 (95)
    Morgan M – 68 Rx
    Billy – 68 (115)

    Michelle M – 69 (65)
    Jamie – 70 (65)
    Merissa – 110 (95)
    Nick Q – 94 Rx
    Brittney – 69 (45)
    Jason J – 87 (115)
    Steve H – 67 (95)
    Kelli – 73 (45/15)

    Jason A – 103 Rx
    Erin F – 70 (85)
    Sue – 63 (55)
    Danalynn 60 Rx
    Michael M – 67 (75)
    Stephanie – 70 (65)
    Carson – 98 (135)
    Scott D – 80 Rx
    Alexa – “DT”: 11:39 Rx
    Liza – 67 (65)
    Jay – 63 Rx
    Maya D – mommy wod 🙂
    Merideth – 111 Rx

    Nic S – 87 (135)
    Trost – 104 Rx
    Merci – 64 (85)
    Mabry – 72 (95)
    Juan – 82 Rx
    Nick F – 88 Rx
    Tom – 80 (135)
    Emily – 50 (90)
    Cameron – 99 Rx
    Chris R – 78 Rx
    Luis L – 73 (115)
    Andrew P – 83 (95)

    Jason D – 80 Rx
    Luis S – 75 (135)
    Vanessa L – 85 (95)
    Bren – 74 Rx
    Demaris – 81 Rx
    Dominique – 69 (85)
    Steph M – 79 Rx
    Veronica – 75 (85)
    Rachel M – 47 (65)
    Holly A – 68 (65)
    Valdez – 47 (135)

    Josh M – 69 (105)
    Paul L – 88 Rx
    Melissa – 44 (55)
    Chris P – 80 (65)
    Mike L – 83 Rx
    Amy – 73 (75)
    Amanda – 63 (65)
    Jesse F – 94 (115)
    Albert – 58 (95)
    Dodie – 57 (55)
    Jen T – 72(85)
    Michelle Gr – 117 (65)

    Baseline
    Ashley B – 7:36 (green)
    Mike B – 11:33 (black)

    Foundations Day 2
    Ashley – 6:09 (45/15″/box)

    Foundations day 4
    Jose – 3 + 14 ohs (35/25/black)
    Priya – 4 rounds (15box/18/green)
    Ruth – 6 rounds (pvcbox/13/rr)

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