Fitness:Low Bar Back Squat 3x5
Continue your linear progression by adding 5lbs to your previous exposure weight
Performance: High Bar Pause Squat 70%x2x8
Rest about a minute, no more than 2 minutes between sets.
Post loads to comments
BSQ e3/6 compare to 3.4.13
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AMRAP 8 minutes:
400m Run
12 Deadlifts 225/155
Modified loads:
M - 225/185/155/135/115
W - 155/135/115/95/75
Post rounds completed and Rx to comments.
Rowing On The Big Screen
Scheduling and Programming Update
As mentioned yesterday on the blog, there are no classes on Tuesday evening and all day Wednesday while we host CrossFit HQ and the live announcement of Open workout 13.2 with Camille Leblanc-Bazinet and Annie Thorisdottir. Below is what the programming will look like since this modifies our training schedule:
Tuesday 6am, 7am, 8am, 12pm
Mondays workout or a benchmark WOD
Thursday
Two lift Thursday. Squat and Bench, bro.
13.1 In The Books
Great work to everyone who participated in 13.1 this week. We saw some amazing efforts at the gym and lots of Snatch PRs. One of our favorite aspects of the Open is that it pushes you to try something you would normally never do. A bunch of folks totally surprised themselves with what they could pull off. Very inspiring!
87 of you took on 13.1, here are our top performances:
Women
1. Coach Melo: 168 Reps, 10:16
2. Heidi Schnappauf: 155 Reps, 12:35
3. Ellie Myers: 150 Reps, 13:17
4. Jen Stopka: 150 Reps, 14:10
5. Coach Jess: 150 Reps, 14:55
Men
1. Coach Josh: 160 Reps, 11:42
2. Christian Reiss: 159 Reps, 11:33
3. Nick Feo: 158 Reps, 13:03
4. Matt Katz: 157 Reps, 13:05
5. McDowell Myers: 154 Reps, 12:59
Masters:
(40-44)
1. Coach Nick: 126 Reps, 5:08
2. Coach Fox: 114 Reps, 6:06
3. Charmel Rogers: 110 Reps, 10:01
4. Pierre Davidoff: 108 Reps, 6:46
5. Chris Paschke: 100 Reps, 6:00
6. David Makowski: 100 Reps, 6:48
7. Robert Fasone: 100 Reps, 9:44
8. Robert Underwood: 100 Reps, 9:45
9. Keith Walter: 100 Reps, 10:11
1. Adele Myers: 100 Reps, 10:51
(45-49)
1. Michael Ravtich: 103 Reps, 7:45
2. Dan Baldini: 100 Reps, 9:09
3. Jay Reingold: 100 Reps, 12:21
4. Jason Horowitz: 89 Reps, 14:38
(55-59)
1. Bob Semmens: 181 Reps, 16:55 (4th Overall in the North East!)
(60+)
1. Jacinto Bonilla: 152 Reps, 12:58 (6th Overall on the North East!)
Team CFSBK is currently 88th in the North East and 908 Worldwide
To see the world wide leader boards, click here
How did 13.1 go for you and what's your guess for 13.2?
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Annie Thorisdottir scores 209 on 13.1 CrossFit