Archive for October 13, 2013

Monday 20131014 Open Workout

Posted: October 13, 2013 by totactfit01 in Uncategorized

Scheduling Note!  Due to the holiday hours at the gym, there will only be one class today.  It will be at 1000.




Press – 5×3 


add 2.5lbs to set of 5 weight from 27 Sept (click here for a refresher)


15 Min time cut

If you weren’t here, aim for 85% of your 1RM


Post weight used to Comments/LogWOD





6 Rounds of:

-2 Front Squats@ 65% of Back Squat 1 RM (established on Oct 3)

-2 Box Jumps immediately following squats  (34″/28″)

-90 sec rest


Post weight used to Comments/LogWOD


kendrick-farrispic courtesy of Tabata Times.  Notice how high Kendrick Farris keeps his elbows at the bottom of a Front Squat.  This will help not only keep the weight on your shoulders, but also keep your back from bending.   Maintain high elbows throughout the movement!



X-tra Work:

3 Sets Max Rep Strict Pullups


 YTWL Raises

3 sets 12-15 reps


Video courtesy of Tom Conner.  Use the benches we have, just put two plates under one end for the incline.  1 rep consists of 1 cycle of 4 raises –  The Y raise, the T raise, the W raise, and the L raise.   Use light dumbbells.  Notice in the video, before each movement, he pulls his shoulder blades back and locks in a solid position.  Do likewise, folks.  Do likewise….



Homework (Done on your own outside of class):

Shoulder Mobility


Video courtesy of CrossFit HQ.