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Saturday
Jul282012

High Bar Back Squat

Fitness

Perform 3 sets of the following:
A) High Bar Back Squat x 8 reps.
Rest 30 seconds
B) 5 Lat Activations
Rest 90-120 Seconds

 
Add 2-10lbs from last week's squats
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Performance

Spend 15 Minutes working up to a heavy set of 10 reps. This should be lighter than Wednesday's 5's (~ 85%). If you made all 10 reps last week add about 5-10% to the bar and try again today.

______________________

3 Rounds for times:
30 Kettlebell Swings
400m Run

Rest about 2-3 minutes between attempts.
compare to 3.31.10

Post results to comments.

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Coach MeLo Squats 220

Book Club Book Is..

Ready Player One by Ernest Cline; suggested by Julie B! Start reading and plan on the next book club meeting being held on Sunday, August 19th at 5pm at Pacific Standard. All are welcome to participate in the book club!

Upcoming Strength Cycle Dates

We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it's pretty badass.

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle- Novice Cycle

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Reader Comments (9)

Weightlifting!

The women's 48KG finals are happening now!

http://www.nbcolympics.com/liveextra/video-watch.html?video=group-a-final-womens-48kg

July 28, 2012 | Registered CommenterRob Is

swimming.

until 2016 then it will be rugby

July 28, 2012 | Unregistered Commentergabrus

Hi. I worked out today.

3x5
PVC squats
Scapular retraction on bar

3rnds of
20 Dumbell strict presses 20#
100m run
45sec rest

Soooo. PVC squats were insanely hard. I didnt think I would say that until well into my 90s!

Opted to take a lot of pride in performing the movement as well as I could. Nice straight and upright back, elbows below the bar, big chest, small bounce in the bottom, press up and off shoulders during the stand.

Cried a little. Stupid tendons.

July 28, 2012 | Unregistered CommenterBilly Keefe

A visit to Mid Coast Crossfit resulted in this...

Amrap 10 Minutes
10 GHD Sit Ups
10 Hand Release Push Ups

Rest 3 Minutes

AMRAP 10 Minutes
10 Box Jumps 30"
10 Wall Ball 30#

8 rounds and change on the first couplet, 4 and change on the second. Followed by a cool down jog in the pouring rain.

Haven't really done a lot of CF lately. Lots of fun overall. Always nice to visit a new box, especially one that is run by cool, legitimate folks.

July 28, 2012 | Unregistered CommenterFox

Tech Question,

We have a brand new mac mini in the gym and for some reason when we try to open gmail it just says "connecting" endlessly. Every other website and program works like normal, it just won't connect to gmail.

Also on our other computer it's now doing the same thing with the google calendar.

any thoughts?

July 28, 2012 | Registered CommenterDavid Osorio

Billy! It's SO AWESOME that you're squatting, seriously.

Have decided to trade in Friday class for Active Recovery on Saturdays until the marathon is over. I'll miss '80s Fridays, but my hip flexors need the love!

July 28, 2012 | Unregistered CommenterStella

Billy, I swear I was just thinking of you -- nice to see you posting a workout!

David: if you can get to every other site it could be Google Mail/Calendar itself. They did have a G-mail outage recently, so it's not unheard of. Maybe the server your account is on is down.

It's possible that the routing or some other networking/DNS snafu between where you are on the internet and Google is getting in the way. Since where you are going involves a user name and password then the question is does it hang before or after you put that in. Could it be you are locked out?

July 28, 2012 | Registered CommenterRob Is

haven't made it to the gym much due to extreme work hours, shuttling kids to various camps, and C's ironman training.

dragged myself in after only a few hours sleep vowing to take it easy.

HBBS 185x10x1

wod in 15+ at 20K

I love yesterday's shot of Charlotte lifting! Great frame! And today's is great too of Mel! You guys make squatting look so exciting.

July 28, 2012 | Unregistered Commentercarlos

Carlos, I agree! Not to sound goofy, but I kind of want to have a framed print of that photo of Charlotte. It is very inspiring!

July 28, 2012 | Unregistered CommenterBilly Keefe

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