Good evening ladies and gentlemen.
What a weekend we had over at the Suffering.
First I’d like to congratulate all the teams on a job well done. We had Aaron/Greg, Juliette/Anikha, Jordan/Emos, Shelby/Emily, Chris/Terry, and LeeAnne/Alexa all competing in their respective divisions. The day was filled with successes and opportunities to learn for everyone involved, like any competition, but most importantly the day was filled with tons of laughter and even more hard work from each team. Everyone battled from start to finish and enjoyed the time between the workouts hanging out with fellow athletes and those who made the trip over to show their support. Loved being involved with the day as coach and spectator and couldn’t be prouder of the 782 community we have all created and to have the ability to showcase that off to our fellow CrossFit affiliates.
Saw lots of people out Saturday evening too out on the social scene. Remember to get yourself involved in the golf tournament this weekend and for the Marathon team in the middle of October.
Back Squats - 20 minutes
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
All the numbers are based off the calculations from 90% of your true 1RM. I would break it down like this after the warmup and technique instruction. With the clock set for 20 minutes
0-5 minute mark - 2 warmup sets with really light weight
5-10 minute mark - 2 warmup sets at abut 50-70%
11 minute mark - 3 reps @ 80%
14 minute mark - 3 reps @ 85%
18 minute mark - ME reps @ 90%
Take the full 20 minutes to complete these sets if possible. Make sure you are getting adequate rest between your sets. If you are unsure of your numbers, estimate and work up in weight from there.
Movement patterns are the most important here. If we tell you to scale back the weight for your reps to count, you must listen if you want to improve. We’ll always be watching.
Strength Accessory Work
In the next 12 minutes
DB/KB Bulgarian Split Squat x 10reps x 3ets (per leg)
DB/KB Front Squats x 15reps x 3sets
Here is an article/video on the DB Bulgarian Split Squat.
We have had lots of time to go over the back squat so we can go over these two movements and after you finish your percentage work with the back squats you can to work on these two movements.
Cardio Accessory Work (optional, but recommended if time permits)
Run a mile
- Team 782