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Yakima’s CrossFit Reformation 08.21.13

20
Aug

Yakima’s CrossFit Reformation 08.21.13

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Time to do work ladies and gentlemen!

Prep Work:

3 Rounds

30 sec table top stretch L/R
30 sec plate stretch L/R

Strength:

Back Squat

Establish a 1RM

-Post weight to Comments.

Recommendation:

Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.

Cool Down:

1600m Run

30 Responses

  1. BG

    I like the heavy walk out. It really does help if you apply it right.
    PR 255 like a BOSS!! Ok maybe not so much. But I well take it.
    5am was throwing some mass weight!!

  2. Dirk Bernd

    Didn’t think I’d be pr’ing today… 405# almost stopped at 385, thanks brenden for not letting me stop there. My tip warm up good n slow.

  3. Tina Flores

    I love squats…I hate PR squats…I back slid from my last PR…I’m not going to post my weight because I am ashamed!

  4. Springer

    Squats are awesome 😀 345 felt good, heaviest squat I’ve done without a belt. Might have been able to do more, but played it safe. PR was 385 in HS, so I don’t exactly want to call this a PR, hopefully next time.

  5. M ramos

    Got 375. Getting closer to that 405!! Dirk im coming for you! Jude when I started I was at 275, 325 is a solid number!

    Good job everyone!

  6. Alisha Salinas

    155lb squat PR! 10# up from my 3RM, on target for my projection. Even more proud that since we started this cycle I’ve gone up 70lbs, yes 70lbs y’all!! I can’t wait to see what the future holds!!

  7. sandra

    Tina you crazy chick I wish I could sqt like you. BRYNN your amazing. I am pissed im still stuck at 185. On the upside I have put on weight again I was at 125 forever now up to 135# happy happy happy

  8. Tashina

    185# a little frustrated with myself. No PR for me. Failed at 205 my previous PR and 195 but continuing to work on flexibility and form.

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