WOD 8/15/14
8 Minutes of Hip/Back/Ankle Mobility
A- 2 RNFT of: 10 Squat/10 Front Squat/5 OHS/3 OH Lunges Each (15/45#)/10 Calorie Row -6 Minute Cap
B- Squat- 18 Minutes To A Heavy Single
C- Triple 1= For Time: 1K Row/100 Double Unders/1 Mile Run
*D- 20/20/20 Banded Good Morning + 20/20/20 Banded Seated Ham Curl
*= In remainder of time perform as much as possible.
Programming Note: Because of the success we had with it last year we will begin a 13 week Smolov Squat Cycle starting next week. The cycle will run from 8/15/14 until 11/14/14. So please ensure that you have a recent Squat one rep max for reference. As much of what we will be doing for the next few weeks will be based off of this number. If you have any questions check out this link Smolov as it contains a ton of information on the subject. For greater accessibility download the app on iTunes Squat Calculator.
Post your scores to the Whiteboard.
Hey friends,
A few of us are going to go out to dinner after the 7pm class. Everyone is welcome to come – we’ll be going somewhere that doesn’t mind a whole bunch of sweaty friends!
Note: That is if we survive this Triple 1 thing.
What do you guys think the best time of the day will be for the triple 1?
6&7am are going to be good and 6&7pm too.
The sidewalks are less crowded and the weather is cooler too.
Sub 10 min.
It bothers me I don’t know anyone but iz in that picture and I am there 3 or 4 days a week.
Matt- don’t worry they are from Bay Ridge Crossfit- that’s why you don’t know them
is that dudes mustache goat thing painted ? It’s awesome
Smolov!!!!! Can’t wait!
So excited about the squat cycle too!! I was able to put 15lbs on my squat last year!
So my goal will be 215-225
I want to add 100 pounds to my clean and jerk!
Think big Ashley- I like it!
Whats your current 1rm?
Wasn’t expecting much today on the BSQ so I am thrilled I matched my PR. However my cardio is way off – climbing back slowly.
You were solid on those squats.
Thanks buddy.
Those are some impressive times on the triple 1. I felt like Frankenstein running after the row and dubs
Lmao. Frankenstein.
I got bro see some great lifts. Joe V. Hit 320, Sean C. Hit 405, Patrick hit 335, Marcos hit 375, and Cory hit 325. Amazing performances gentlemen. I hope to join this 300+ group one day.
to*