Home CrossFit Monday the 29th of August, 2011

Monday the 29th of August, 2011

Posted on August 28, 2011 PANOS
10 Comments BOOKMARK
Get up! Its Monday.

Front Squat 3-3-3+ (70-80-90%)

Rest as needed

3 rounds for time of:
115 pound overhead squat, 10 reps
30 box jumps, 24 inch box

Challenge of the week: 1 minute, max burpees

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10 Responses to “Monday the 29th of August, 2011”

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  • adam says:
    August 29, 2011 at 6:14 am

    Great info on the 5-3-1. Safe, simple, periodized program that flat out works. I hit a 3 rep FS PR this morning on a weight that was my max not long ago. Trust the program and the numbers. Stay honest with it and you will see the results translate to all other lifts. Make up days you miss.

    WOD: 7:30. Great one. Home box was a little high and got to my toes. and my head.

  • B(smitty) says:
    August 29, 2011 at 7:38 am

    Awesome job yesterday at the summer crush! You guys kicked ass and were very well represented! It was great to see crossfit305 there and I hope to see you guys soon at future events! Especially yours I love the technique needed for your events

  • Shloimy says:
    August 29, 2011 at 10:25 am

    WOD
    1 1/2 rounds @ 105 the last half @ #95 10:00

    Need help with this, I am running a marathon OCT 31st, and I am supposed to run 3x a week
    sprints, intervals and long runs
    I have been doing the long runs only, ( I did 13 sat night up for 18 thu night) coming off crossfit do i need to be getting in sprints and intervals as well ( i am supposed to do 12×400 sprints Tue morning) or can i just do the long runs and WODs to run the marathon. I prefer CF to running, but i still want to complete the marathon in the same to better time then my last.

    thanks

  • Eli says:
    August 29, 2011 at 3:52 pm

    Shloimy – sell some phones and the rest will just come automatically…

  • Dominic says:
    August 29, 2011 at 3:55 pm

    Deload week
    Conventional deadlift 275 3×5
    Reverse hyper 3×20 100#
    GHR 3×4
    1.5 miles jog

  • johnny says:
    August 29, 2011 at 6:18 pm

    WOD: 6:27Rx
    OHS bordered on no reps for depth. I’ll take it for now and will revisit with proper form

  • Fern says:
    August 29, 2011 at 8:27 pm

    WOD Rx 8:07
    OHS were unbroken but struggled on the box jumps.

    Rev Hypers 3×15 90-160-160
    GHDs 2×40

    Burpee challenge: 24

  • DM says:
    August 29, 2011 at 8:40 pm

    Front squat 200×7

    WOD
    5:34 Rx

  • Chad m says:
    August 29, 2011 at 8:45 pm

    Am
    Snatch up to 185 then 135 to 185 adding ten pounds on the minute
    c&j up to 80%
    pm
    Front squat 3s 215,245,275×4
    Wad: 5:53. I’m not gonna lie to you, legs now feel like blocks of wood

  • Dominic says:
    August 29, 2011 at 10:20 pm

    Afternoon
    Ross Training Core Workout
    3 rounds NFT
    5 ab wheel rollouts
    15 v ups
    10 Russian twists 12#
    12 back extensions
    26 chinnies

    Ouch