Max Out Til Ya Blax Out

Jul 31st, 2013

Category: Competitor

Max Out Til Ya Blax Out

Pat 90x & Shamweezy

Pat 90x & Shamweezy

Next week we will begin our strength training with testing our baseline max back squat, press, and deadlift. From there you will have 6 weeks of strength, dynamic efforts, and short metcons.

Most of you have ran a 5k before. It is not uncommon for a 5k run to end up as a “just for fun” activity with a friend or two by your side. This Saturday there will be no 8am competitors class, but instead we will be having a 5k race with the rest of the CrossFit Southie community. This 5k is FOR TIME. This will be the last 30 minute endurance activity that you will have for the next 7 weeks. We really expect you to come out and give a true effort. There should be no strolling across the finish, we want you to think treat this like it is an event at the CF games-in it to win it.

Please join us at Crossfit Green to jog over at a slow pace leaving on foot at 9:40AM. The fastest three men and women will have there scores officially recorded and will all receive free running/training shoes of their choice from our Endurance Coach, Brogan Graham. 

This race will go off at 10:00AM sharp so if you’re planning on meeting is there make sure to be plenty early so you don’t miss the gun. This “out & back” style race will take you from the Harbor Walk at Columbus Park (see “Harbor Walk” in small type in photo) up the harbor coast to the Head Island Causeway. At the 1.55 mile marker we will have you spin around and race back to complete your 3.1 mile, or full 5K race.

SOUTHIE 5K

Warm Up
2 times through
15 Perfect Push-ups
10 superman/superwomans
-Spend 5 minutes mobilizing Goat

Goat 1
-Max Effort Goat 1
*If it is strength you are working up to a 1RM. If it is gymnastics you are doing a max effort set. For muscle-ups, if you can do them, maybe 15 or 30 mups for time. If you are still learning muscle-ups then spend 20 minutes trying to get one. For running or rowing you are doing a time trial- 1 mile run for time, 2k Row for time.

* Have a game plan for what you think would be a good quantifiable test for your goat. Coaches can help you decide!

WOD
3 Rounds
1 minute of Max Muscle ups (if mups is one of your goats sub T2B, or your weakest weightlifting movement)
30 seconds rest
1 minute of Max Goat 2
30 seconds rest
1 minute of Max Burpees
30 seconds rest

DISCUSSION 12 Comments

  1. Mattw 07/31/2013 at 11:50 pm

    1RM: Snatch #185 (PR)
    that’s up 25lbs since we started this goat training…stoked!

    WOD
    31 MUPS
    32 HSPUs
    69 burpees

  2. Mattw 07/31/2013 at 11:50 pm

    1RM: Snatch #185 (PR)
    that’s up 25lbs since we started this goat training…stoked!

    WOD
    31 MUPS
    32 HSPUs
    69 burpees

  3. Petra 07/31/2013 at 8:06 pm

    Ups and downs this morning!

    1 RM Snatch: 85# (down…)
    WOD: 5 MUs (up!), 37 CTB, 60 Burpees

  4. Petra 07/31/2013 at 8:06 pm

    Ups and downs this morning!

    1 RM Snatch: 85# (down…)
    WOD: 5 MUs (up!), 37 CTB, 60 Burpees

  5. Arik 07/31/2013 at 4:50 pm

    1 RM Squat Snatch: 175, couldn’t get 180 in three attempts
    WOD: 15 MUs, 41 Thrusters @ 45lb, 35 Burpees

  6. Arik 07/31/2013 at 4:50 pm

    1 RM Squat Snatch: 175, couldn’t get 180 in three attempts
    WOD: 15 MUs, 41 Thrusters @ 45lb, 35 Burpees

  7. Crowley 07/31/2013 at 3:03 pm

    warm-up: done
    goat work: max weighted pull-up up to 70×1, ME unbroken bfly c2b – 21
    WOD: 18 MUs, 10 snatches (95#), 51 burpees
    – snatch was absolute garbage today
    after party: HB back squat up to 275×5

  8. Crowley 07/31/2013 at 3:03 pm

    warm-up: done
    goat work: max weighted pull-up up to 70×1, ME unbroken bfly c2b – 21
    WOD: 18 MUs, 10 snatches (95#), 51 burpees
    – snatch was absolute garbage today
    after party: HB back squat up to 275×5