Squat Week Rolls On…Schedule Updates

Squats, squats and more squats! Yep, someone apparently wants us to get better with the squats during Squatember (See how I did that? Done took a month and made it a different month in a cool, CrossFitty way … man, I am awesome at this game). Today would’ve been a rough WOD on its own but mixed with yesterday’s Front Squat-Muscle Up doozy, it was particularly hard!

UPDATES:
The Chosen WOD is coming on Thursday. I am super-excited for all our Jewish/Jewishy athletes … oh, wait, that’s just me. Ok, I’m super-excited for me.

Anyway, Thursday will entail our second annual Chosen WOD to celebrate Chanukah. It’s going to be fun … in an overly annoying Jewish way.

Open Gym Wednesday for this week is ON.

Jazzercise class starts Thursday at 6 AM with Lindsay … “calf warmers required”

That baby is going to be so proud of his Momma’s, um, “style” (as if my sorry dressing butt can talk … but I will anyway!)

Squat Day II:
Warm Up:
2x
10 Ring Rows
15 Push Ups
20 Mountain Climbers
25 Jump Ropes

Mobility:
PNF Hamstring
Calves on Wall
Pain ball on gluteus and hamstrings

Max Effort:
Back Squats (low bar)
8 @ 70% of 1RM
5 @ 75% of 1RM
3 @ 80% of 1RM
3 @ 85% of 1RM
1 @ 90% of 1RM

MetCon:
21-18-15-12-9-6-3
Supermans/Superwomans
Goblet Squats 52 lb./35 lb.
Double Unders (30 DUs for each round)

Great work by all today … now get out and try to enjoy some of this amazing weather right now.

There goes Morgan … crushing another one of Nick’s times. And to think he’s just a freshman and already beating a grown man at CrossFit (Nick + grown == physically, not mentally grown).

The 8:15 party … what’s up 6:00 AMers, yo!