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General Fitness 08.22.14


General Fitness 08.22.14

Ok, so the first workout for the team series has been announced below is the demo video. Every one still has plenty of time to sign up. (click here) to register. Its going to be fun and they have a scaled division which I think most people are doing. We will be giving prizes for the top 3 teams in the gym so don’t miss out. If your excuse is that you aren’t going to win so why compete, that is not a good enough excuse. Register and have some fun with everyone.  (click here )for more info on the scaled movements.


Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X 10 Walking high kicks

The start of our squat cycle… We will be starting a squat cycle for the next few weeks so today….We max!
15 Min Build up to a 1RM Back squat.

12 Min AMRAP
10 Thrusters
10 Burpees over your bar

ACC Work
3X:20 Max strict Chin ups

Cool Down
Post results

9 Responses

  1. Irina

    Walked into the box with too much confidence today. Squats were humbling. Only completed one good rep at 185… 15# from my last 1RM. I want good form, not just good numbers. It felt ugly and heavy today.
    Then for the WOD at 65# for thrusters I went into it way too hard and struggled through the rest. 5 rounds+5.
    Humbling. Just goes to show you that an ego will only weigh you down. Thanks for squats!!!

  2. Ja

    Still being a little skittish about squats, with my lower back. Started light, with the 35lb bar! Lol slowly warming up and staying with techin and concentrating on keeping my core tight. Slowly building up to 85lb. They felt good so continue to adding weight and doing 3reps. 3×115, 3×125, 3×155, 3×175. They felt so good that I went for 195lb but only did 2reps and called good.
    Wod stayed light at 65lb. I’m not sure how many rounds. I think it was 6+10. Broke the thrusters 5,5. only the 1st round I did them unbroken. On the burpees I just kept moving keeping core tight. I step over the bar after the 1st round.

  3. Jonathan Douglas

    YOLO … that definition is the only time can appreciate that word. Good Friday at the gym, back squats, second time squatting in a while 405 will suffice as my new max. knees wanted to buckle in a bit. The workout, left me winded, lungs aren’t what they used to be … 115 was the weight, was able to eek out 5 rounds plus two thrusters.


  4. Tiffany Carley

    Worked up to #265 on my 1rep max, 20lb PR for me. One year ago almost to the day my very first back squat was #130. I’m very proud of how far I’ve come and I can’t wait to see what I can do after this squat cycle. 🙂
    Used #65 for thrusters. The WOD was tough after all those squats, but I managed to get 4 rds+ 12. It was a good day!!

  5. Andre M

    Well its been a while for me doing back squats. Last time I did them I got 315. But today with okay form I got 275 and with good form 260. Oh well it gives me a good base line. AMRAP 95lbs focusing on form. I got seven rounds done in 12 mins. Not too shabby I’d say. Time to rest up this weekend and hit it hard on Monday!!!

  6. Vanessa Esquivel

    Worked up to 150# (PR) on back squat, wouldn’t have gotten it w/o everyone cheering me on, so thank you 5 am. Looking forward to this squat cycle 🙂 For today’s WOD I used 55# and made it through 6 rounds + 8 thrusters.

  7. Susana

    1 rep back squat: 185pounds.

    12 min amrap: 10 thrusters (55) and 10 burpees over bar

    5rounds + 11

    Thrusters weren’t as bad as I thought they’d be! I paced so I wouldn’t die.

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