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Wednesday
Sep032008

Back Squat

1-1-1-1-1-1-1

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compare to 7.28.08

Accessory Work:
3 rounds for time of:
10 Toe to Bars
20 Kettlebell Snatches, each arm
Broad Jumps, 40'

Group Stretch

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Wine Wasted.

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Check out the CrossFit Wine in front. Of course the flavor is "RHABDO".

Starting next week we will be opening ALL LEVEL Group classes on Tuesdays and Thursdays at 7am! Nothing like a double shot of Espresso and CrossFit to start your day.

Buy this book.

Reader Comments (13)

Erik,Not knowing too much about how you programmed your regular bench press training before CrossFit, there are a few principles which can help you achieve a bigger bench.

First off, there isn't an incredible amount of loaded horizontal pushing in CrossFit's programming. You could start pushing 3-6 sets of threes, at about 75% and move up linearly by 2-4% jumps. Training frequency will be determined by everything else that is going on in your training at CF which poses some problems as it is by nature unpredictable. Listen to your body and talk to me about this.

Also, special exercises have worked very well for a lot of people who needed to improve their benching numbers. Additional Tricep work is a must. Narrow grip bench, dips and some other movements that would be classified as non-functional by CF standards may also help.Finally, since the lats do a lot of the eccentric portion of the bench some barbell and dumbbell rows (Bent over, no bench) would be useful as well.



Todays Group Stretch is not to be confused with "Group Sex" which is on Mondays and Fridays.
September 3, 2008 | Unregistered CommenterDavid Osorio
wait, what time is that on mondays and fridays? ;)

i'm going to make today a rest day - my body is asking for one and practice is going to be tough tomorrow before our first games this weekend!

be back monday!
September 3, 2008 | Unregistered Commenterstephanie
squat 205/225/245/255/255/225/225decreased weight on the 6th & 7th set because as I got to parallel I was leaning forward and rounding my back.WOD w/yellow kettlebells - 12:29
September 3, 2008 | Unregistered CommenterPatrick
Back Squat275,315,335,355Fail,315,320,350

Wasn't feeling real explosive coming out of the hole, yesterday did a number on my legs.

Metcon w/16kg Kettlbell - 9:58
September 3, 2008 | Unregistered CommenterJeremy
ugh, kind of weak today. back squat 195, 205, 215, 225, 235f. metcon was 11:33.

heading out of town this weekend, see y'all on monday!
September 3, 2008 | Unregistered Commenterpaul
felt really weak today; teaching started up and I'm just not in the groove yet.

thanks to juliana for pushing me on the backsquats, & to jacinto for spotting. i think it was:

75/80/85/90fail/90fail/87/87

only did one ugly round of the wod since i had to bolt.

as far as the 7am class additions: that's excellent news...i hope to take advantage!
September 3, 2008 | Unregistered Commenterhill
Back Squat:215, 245, 265 PR, 275 PR, 245, 185x3

Metcon:12:17

Beat my old squat PR by 15 lbs. Form was far from perfect, but I managed to bring it up. Not easy.
September 3, 2008 | Unregistered CommenterErik K.
Okay I wrote this down in my note book at the lyceum.

BS 90/100/110/115/120/130/130pr

I beat my old pr by 15lbs also!! I was so excited to have my weight. I didn't think I could, thanks Jacinto for the encouragement

18:21 for that wod 25lb bumbell snatch.

No problem Hill, u did really well!! I hate those days (when you feel weak/slow). I think we ladies have more of those kind of days.

Jacinto I think I can work out friday.

I really enjoy working out with u guys! It's alot of fun.

See ya tomorrow

September 3, 2008 | Unregistered CommenterJuliana
Yay Juliana!!!! I knew you had 130 in you!! Awesome.
September 4, 2008 | Unregistered CommenterMargie
HAPPY BIRTHDAY MARGIE!! enjoy your day of pampering :)
September 4, 2008 | Unregistered Commenterstephanie
Day 3-Workout #18a-20 minute soft sand run to end of Ipanema Beach40 minute Ginastica Natural workoutCooldown- ocean swim

For those wondering what Ginastica Natural is (there are some great push-up/crawl variations I look forward to employing in warm-ups at SBK:http://jp.youtube.com/watch?v=HDG8HacqGx4&feature=related

Breakfast-fresh coconut water and coconut meat

On way to afternoon boxing workout.

Here are pics from yesterday's Jiu Jitsu training at Gracie Barra:http://good-times.webshots.com/album/566348754zvCyPA

Miss you guys a ton!
September 4, 2008 | Unregistered CommenterShane
Happy birthday Margie! Hope you have a great one!
September 4, 2008 | Unregistered CommenterYoon
Happy Birthday Margie!

Miss everyone, see you all next week!
September 4, 2008 | Unregistered CommenterBethany

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