Posts Tagged ‘Back Squat’
October 24, 2016
Warm Up: Squat Prep 4rds 9 Goblet Squats (AHAP) 6 Strict Pullups 3 Broad Jumps Strength: Back Squat Level 1: 3 x5 (+5) Level 2: 2,2,2 (Build) WOD: “Come Again” 4rds 12 Box Jumps (24/20) 12 Ball Slams 12 Pullups
Read MoreOctober 17, 2016
Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated. Warm Up: Squat Prep 3rds 25 Jumps 8 Pause Goblet Squats (:03) 8 Strict Pullups Strength: Back Squat Level 1: 3 x 5(+5) Level 2: 3,3,3,3 (Build) Partner WOD: “Chip ‘n Dale” 3rds 30…
Read MoreMarch 6, 2014
Please see myself or April before weeks end if we have not got updated measurements or baseline workout. Â We would like to finalize the winner for the first 30 day check-in. Â Thank you in advance. Strength:Back Squat 3×5 (+5) WOD:“Fran”21-15-9Thrusters (95/65)Pullups
Read MoreFebruary 27, 2014
This Saturday during the Team WOD hour (11am) we will be retesting the Challenge baseline. Â Similar to the first test we will be doing it in heats. Â We will also be taking new measurements to see our progress. Â Following the baseline testing we will be judging the Open workout for the members who are signed…
Read MoreFebruary 20, 2014
Here is a great article about why and how we should be training. Â I try to install these same principles in our classes and if we approach our fitness from this mindset we will be good, like real good. Â http://breakingmuscle.com/crossfit/its-not-crossfits-fault-its-the-reinforcement-system Strength: Back Squat: 3×5 (+5) Floor Press 4×4 **With remaining time pick a skill/goat…
Read MoreFebruary 13, 2014
Use this video for inspiration. Â If you keep squatting, one day you will be able to yell “LIGHT WEIGHT BABY!!” Â Also, if anybody needs hyped up today and would like me to slap their back prior to squatting, I’m your guy. http://www.youtube.com/watch?v=aaHh8tptUxs Strength: Back Squat 3×5 (+5) MetCon: EMOM 16min Even: 3 Back Squat…
Read MoreFebruary 6, 2014
Today we will introducing a new movement, floor press. Â Upper body pressing is imperative to building strength and for now this is how we will achieve it. Â Here is a quick video (you’re welcome Ben) and explanation, we will discuss in more detail in class. “To set-up for the barbell version you will need a…
Read MoreJanuary 23, 2014
Strength: Back Squat: 3×5 (+5) MetCon: 4min AMRAP 5 Jumping Squats 10 KBS Rest 2min 4min AMRAP 5 HSPU 10 LungesÂ
Read MoreJanuary 16, 2014
Today we’re going to retest another WOD from a few months ago, the Alpha 250. Â Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare. Â In the second scenario your time…
Read MoreJanuary 6, 2014
Today we begin our strength testing. Â This week we will get to see the benefits of our hard work over the last few months. Â Come in prepared to lift some heavy %$^&! Â Strength:Â Back Squat 1RM Skill: Handstand Work We will spend as much time as necessary to find our 1RM anytime left in…
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