#1 Lady!This workout is borrowed from Front Range CrossFit -
For weight:
20 rep backsquat set
"After warming up, pick a weight that you think you can do for 10-15 reps. Then do it for 20 reps. Get under the bar. Back up. Do twenty reps. Re-rack the bar. You can take as long as you want, you just can't re-rack the bar, or the set is over. Several of us have done this before. The more experienced lifters were able to get up to 80% of our max back squat. If this is the first time for you, try it between 65 - 70%. Have fun."
Daily Leaders Boys:
1.)Adam: 245
2.)Ben: 235
3.)Steve: 200
4.)Kyle: 195
5.)Terry: 190
Matt S.: 135
Dean: 155
Josh: 100
Hal: 165
Justin: 100
Matt F.: 135
Daily Leaders Girls:
1.)Pam: 135
2.)Corene: 125
3.)Jennifer M.: 115
4.)Tara: 100
5.)Julie: 95
KJ: 89
Gena: 67
Dani: 75
Strength Class:
3x5 O-Squats
Marc: 115
David: 115
Ian: 130
3 rounds?
5 SDLHP
10 30" Box Jumps
15 C2B Jumping Pull-Ups
Marc: 11:00
David: 13:57
Awesome job Kyle who now leads the November Tire Flip Challenge (along with Tara)at 1:44! 10 days left to overtake them!
14 comments:
LOVE IT!!!!
I'll be there at 12:30 for anyone that wants to get on this early.
I bet this would be a bitch... my mental goal would be to do 280ish for this. May tomorrow after the 5k. Still have the kids, so I won't be in. Well, maybe I can con them...
280 would be tough. I did 200 which is just under 75% of my CFT squat max on the 10th. It was hard.
Ok steve, you were right. 280 would have been damn near impossible 260 was 80% of my one rep max and I went with 245. I was tough...
it was tough is what I meant. Also huge thanks to Derek for basically babysitting my daughters. I owe ya a couple bro!
well that was hard...
BTW Adam you are a stud
I disagree with Dean-O. Adam I think you are a S.O.B
Good times. Probably should have gone with a few more LBS, but you couldn't have convinced me of that right after...
Pam, you rock! And Adam and Kyle, you two are just crazy! That was awesome! Great job to everyone!
Terry - it always seems easier about an hour later.
Kyle and Adam were very impressive today!
Whoa, Ben! Just saw your 235! Very nice!
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