Jul 12th, 2011

Category: CrossFit


Just another day at the office

Back Squat
5-5-5 (strict sets)
Yup! We’re back squatting again. It’s no coincidence that all the top CrossFitters/professional athletes have huge numbers on the back squat. It was one of the best predictors of strength and athletic performance. Let’s get after it. We just did 3’s last week in 5 ascending sets. This week we are going to base our strict sets of 5 off of our 3 rep max from Friday. Take 85-90% or your 3 rep max and try to get it for all three sets of 5.  Don’t forget to do a few warm up sets.  Don’t know your 3 rep max, pick something heavy after your warm up sets and go for it.

Double Unders
Sit Ups

L2/L1- 1/2 the double unders


  1. Joe 07/12/2011 at 8:14 pm

    I’m thinking of doing the Garage Games. I’m sure Southie will have a good showing.

  2. Alec 07/12/2011 at 1:01 pm

    Been a while since I hit it with the early morning crew, always a pleasure sweating it up at the crack of dawn. 295 for the BS, 7:11 for “Annie”. It was a race to keep ahead of Justin.

    In other news, the Army has banned Vibram Five Fingers. No es bueno:

  3. Goose 07/12/2011 at 12:45 am

    Got it, thanks Bill.

  4. Chris C 07/12/2011 at 12:35 am

    “Annie” off!

  5. Bill 07/12/2011 at 12:27 am

    Check those Garage Games dates. I know that’s what they were before registration was up, but the official site has 9/24-25.

  6. jaime 07/12/2011 at 12:07 am

    yes! whos doing the garage games??!
    love the red Inov8s with the suit Tron, I mean Esquire Tron 🙂