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back squat

TUES 06.30.15

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Squat Meditation. Darcy practicing squats with eyes closed focusing on gripping the floor and lowering slowly into the bottom position.

Squat Meditation. Darcy practicing squats with eyes closed focusing on gripping the floor and lowering slowly into the bottom position.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Stacy
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger
Sign up for Tuesday Yoga next week on 7/7 today while spots are open! Click here!

Workout of the Day (WOD)

A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk

B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)

(m = 155/185, w = 105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Back Squat

Post weight of complex and total reps of Back Squat for 5 rounds. Ex: 245#, 35 Rx+


And coming tomorrow...

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time:
200m Run
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

MON 06.08.15

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Hope working on her strict pullups with barbell variation

Hope working on her strict pullups with barbell variation

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. Man-Makers
OPEN: 10 Man-Makers 2x(16/12kg)
3 Rounds
20 Situps
10 Box Jumps (24/20”) (step downs only)
CLOSE: 10 Man-Makers 2x(16/12kg)

Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 7:53 Rx


And coming tomorrow...

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity”
10 Minute AMRAP
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. If athlete has 3 failed attempts at unbroken DUs, then there is no bonus and athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken in a round, continue to 10 next round, and again to 15, and so on. Stay at the same DU if unable to complete unbroken in 3 attempts, but must still complete total reps before going to Snatch. Example:
5-10-10-15-20-25-25-25-30-... Double Unders
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387

THUR 06.04.15 Bear Complex

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Hold that bar and watch me do T2B

Hold that bar and watch me do T2B

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40 Rx.
Ex2: 95#, 72 cal.


And coming tomorrow...

"8 Cubed"
Complete 8 Rounds for Time of: [24 minute time cap]

8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10 Rx.
Example 2: (24:00) 501 reps Rx.

WED 05.20.15 CrossFit Total

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The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Done correctly, the CrossFit Total (CFT) is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. Mark Rippetoe outlines why we do the CFT, the rules for the CFT, and th standards for each lift... Click here to read more: CrossFit Total "The CrossFit Journal" by Mark Rippetoe

Yoga on Saturday's with Monica

Yoga on Saturday's with Monica

Today's schedule


6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
8-8:30p: Goal Setting & Reflection- Michael

Workout of the Day (WOD)


CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post load for each lift and CrossFit Total (CFT). Ex: 255#, 140#, 395#, (790#)

And coming tomorrow...


“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double Unders

Post time to complete WOD: 7:48 Rx

MON 05.11.15

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Coach's Corner

Coach's Corner

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 5 Rounds
4 1-arm Kettlebell Overhead squats (16/8kg) Left Arm
4 1-arm Kettlebell Overhead squats (16/8kg) Right Arm
30 Situps

Post load and reps for squat and time for WOD. Ex. 335#, 8 reps, 12:10 Rx.

And coming tomorrow...

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
21 Calorie Row
16 Box Jumps (24/20”)
10 Sledgehammers
3 Handstand Wall Climbs

Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.

TUES 04.21.15

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Why We Squat Deep! We’ve been taught that for a rep to count in a workout, we need to break parallel. So this may lead some athletes to believe that they only need to lower themselves the equivalent distance when performing strength training. But as you’re about to find out, squatting to full depth is far more effective—and safe—than squatting to just below parallel: 7 REASONS TO SQUAT ASS-TO-GRASS ...Click here to read more "Box Life Magazine"

When everyone is cheering you on for that last rep.

When everyone is cheering you on for that last rep.

Today's schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots 10ft (20/14)
7 Pullups

Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 11+7 Rx.

And coming tomorrow...

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds for time:
4 Hang Power Clean (m = 155/115, w = 105/85)
8 Shoulder to overhead (m = 155/115, w = 105/85)
12 Pushups

Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.

WED 04.15.15

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Liz and Andrew chattin' before the WOD

Liz and Andrew chattin' before the WOD

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

8 Rounds For Time [24 Minute Time Cap]
3 Body Weight Back Squats
10 Pushups
200m Run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx


And coming tomorrow...

A. Rope Climbs: 10 minute EMOM 1 rope climb

B. 10 Minute AMRAP:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Double Unders

Post rounds and reps completed for the WOD. Ex: 7 + 8 Rx