The Numbers: 1/31/11

Posted: February 1, 2011 in CrossFit, Media, Training
Tags: , , ,

It was the last day of January, and the weather was rough outside. Snow and ice always make getting to class an adventure, but we had four brave soldiers make it in safely!

The strength portion would consist of Back Squats, working up to three sets, and it seemed like almost everyone PR’d! Generally if we’re doing 5 sets of 3 reps, that final set will be written as “3+”. This means that the goal is to get those three reps, but IF the athlete can do more reps, they should continue on. Jamie got an awesome 6 full reps on his final set! You can see by the picture below that his range of motion was awesome even when he started to get tired. Well done, sir.

Jamie back squat, crossfit, smashby training, crossfit lakewood, crossfit in denver

Nice depth on that squat!

Workout of the Day:
21-18-15-12-9-6-3 of-
Power Cleans / Wall Ball

This means that the athlete completes 21 reps of power clean, then 21 wall balls. Next, 18 cleans and 18 wall balls, and so on, all the way down to 3 of each.

Athlete Results:
Back Squat – 5 sets of 3 (5×3)
Jamie- 175 (6 reps!)

WOD
Jamie (65lb Power Clean / 14lb Med Ball)- 18:28

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