WOD: 8/1/17

Strength:
Back Squat
6×5 @ 75-80%

Intended stimulus: Start your initial set at a load that feels heavy for 5 reps.  You may build weight as you progress through your sets, but we are looking for volume (i.e., 30 heavy reps) more than peaking (i.e., building for a final, heaviest set).

Note: We are going to adopt a slightly new policy on the days that we are squatting heavy:  We will have short, focused warmups that will allow you to start lifting as soon as is reasonably possible.  A proper approach to heavy squats requires more time and focus than most other movements.  Offering extra time will allow you to properly perform your own warmup with the barbell and non-working loads.  We recommend 5-8 sets of warmup squats with the bar before starting work sets.  Extra time will also allow you to rest more between sets.  Resting at least 2 minutes between sets allows your musculature to properly recover from your previous set.

In order for this new policy to be most effective, we recommend getting your warmup started before your class officially starts, using what you have learned in our classes as a guide.  Running, biking, rowing, hip extensions, and our squat mobility techniques are a great way to get started.

We have always understood that safe, powerful squats are the foundation of a proper fitness regimen, and we believe that all of our squats can be tailored to fit your needs and stimulate your progress.  We’ve found that improvement in squatting has a direct correlation to improvement in most other fitness endeavors.  Simply, squat days are the best days.  Have fun, respect the bar, and work hard.

Conditioning:
30/25 Cal Row, Then
3 Rounds of
15 Toes to Bar
100’ Walking Lunge
then 30/25 Cal Row

Intended stimulus: Without draining yourself on the initial row, find a scaling/rep format that allows you to continue moving without extended rest periods.  If scaling, prioritize range of motion (for this reason, we generally prefer V-ups over knee raises).   You likely will not experience much interference between the couplet and the buy-out, so maintain fast pace during the couplet.  The finishing row is a great opportunity to push your glycolitic pathway, which means the last 30-40 seconds should be an all-out effort.

3 thoughts on “WOD: 8/1/17

  1. DAN N 8:48
    DOM 8:22 RX
    DAN H 7:24RX
    ANTHONY 8:03 RX
    DAN V 9:50
    ERIC 11:05 V
    KATHY 13:40 L
    MELANIE 13:19
    GREG 9:23 RX
    ARTHUR 9:03 RX
    LUIS 6:00 RX+
    CARLOS 14:59

    DEMARIS 9:32 RX
    BEN 10:55 V
    LUIS 12:45 L
    JOJO 11:44 L
    IVAN 14:22V
    ADREAN 12:45 RX
    JR 12:02 V
    TONY 11:50 RX
    LAUREN 12:01 V
    JULIE 10:02 RX
    LUIS 11:40 RX
    ALICIA 12:53 ;
    DAMAN 14:38
    SHAWN
    PAUL
    JOE A BDAY WOD 🙂 20:16
    RORY 10:28 V
    JOE 9:21
    ERIC 15:50
    CHARISSA
    LINDSEY

    RAQUEL 12:23 L
    SEAN 9:09 V
    JEN DJ 8:14 V
    BONDI 8:20 RX
    STEVEN 9:28 L
    SARAH 12:30 L
    HILARY 12:24 L
    KEITH 🙂
    AMANDA 9:37 L

    GOODWIN 8:42 RX
    CUTTONE 10:30 RX
    SUE S 12:50 RX
    SHAWN 10:21 RX
    TAMARA 14:17 V
    AMY P 13:40 RX
    JOHN S 8:16 V
    RON E 11:36 RX
    WALT 9:30 RX
    AUBRIANNA 11:43 RX
    ALYSSA 12:25 RX
    NICK R 14:35 V
    CRUZ 12:28 RX
    DIXIE 14:35 V
    ANGEL 11:24 V
    GUS 8:24 RX

    ALEXA 7:26 RX
    JIM 11:01 RX
    RICHIE 8:02 RX
    JASMINE 12:25 V
    ALEXIS 12:10 K
    ASHLEY 10:37 RX
    JUDITH 13:34 K
    SHANNON 13:587 K
    DANA 12:14 K
    RITU 16:04 K
    EMILY 15:20 V
    NICK 13:45 SITUP
    ANDREW 12:28 RX
    MISSY 12:03 RX
    BRETT 12:15 V

    JEREMY 8:06 RX
    ERIC A 8:52 RX
    IAN 9:53 V
    YESSENIA 9:34RX
    CRISTIN 11:03 L
    NERRY 13:37 L
    LETTY 11:20L
    SERENA 12:30 L
    VERONICA 12:45 RX
    LUIS 8:58 RX

    JUAN 7:56 RX
    FRITO 7:56 RX
    JASMINE 12:14 RX
    CARLOS 12:05 L
    JULIAN 13:30 RX
    MERCI 15:43 RX
    BRIT 12:28 RX
    GABBY 11:33 RX
    JEANNIE 15:27 RX
    ALEXIS 14:50 L
    ALEJANDRA 13:48 RX
    JR 13:20 L

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