Heavy Sunday

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

Sunday 100829
Back Squat 3-3-3-3-3 reps
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VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)–11 slots
James “OPT” FitzGerald, Oct 2 @ 8am–6 slots
R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

  • http://allisonbojarski.tumblr.com Allison Bojarski

    From the CrossFit BrandX forums:
    Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.
    http://media.crossfit.com/cf-video/backsquat.mpg
    http://www.youtube.com/watch?v=1u9vCOvJMdk
    ———-
    How to dress for this workout:
    1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don’t own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!
    2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.
    3) Shorts or pants that allow you to squat below parallel with no restrictions.

  • derrick

    285, 315, 335, 355, 375.

  • Shayna

    110, 120, 130, 140, 150 (F)

  • Eric

    150, 185, 205, 215, 225
    Much room for improvement, but felt good. Awesome tips from Chris, Allison and Court, as well as my squatting partner Craig. Thanks to all.

  • Jay Goebel

    135, 155, 165, 170, 175

  • Simon P

    I am so bummed I missed this wod! was out of town this weekend, eating lots of bad food and not working out. I’m really looking forward to getting back to the box tomorrow.

  • Emily

    back in action….ish. feeling tired and fatiguing fast never helps:
    95, 105, 115, 125(2), 120(f)

  • Jai

    Made up yesterday’s SDLHP and push jerk workout as prep for Fight Gone Bad. 31# for the sumo pulls, 33# for the push jerks. 12:40.