4/27/2015

26
Apr

4/27/2015

This week at Thermal…

Look for us to continue our linear strength progression on the back squat.

This Wednesday 4/29 – at 6:30pm we will host our first endurance workout of the season.  This class will run in conjunction with an open strength class in the main gym also at 6:30pm.  Athletes arriving for the 6:30 class will have the option of choosing between these two offerings.  All other time slots will use the daily WOD as their workout.

Thursday 4/30 – Dave Reeman will be at Thermal for body work and rub downs $20 per person.  Team Thermal Kickball also plays at 7:00.  This will be a tough game as both squads are 2-0.

Coming Soon – In an effort to combat cherry picking (and just for fun) CrossFit Thermal will have BLACKOUT WEEK.  No announced WODs for 7 days straight, come in ready for anything.  You won’t know when this is coming.  WODs may also change from class time to class time to prevent workout descriptions from leaking to later classes.

For today, add weight to the last time you did back squats. You may need to make smaller increments, even a total of 2.5 or 5 pounds this time compared to last. We want to increase the weight to follow the linear progression that most of you should be able to follow. If you CAN’T complete the first set of squats, do 5 sets of 3 at an increased weight.

For the metcon, you’ll start with shuttle run and try to get as many complete shuttle runs as possible in 45 seconds. One complete shuttle run = 10 yards or 6 mats. Rest for 15 seconds and transition to do burpees. Do this couplet 5 times – your score is total reps.

Strength

Back Squat
3×5 add 2.5-10 lbs to your last back squat

Conditioning

Alternating :45 work, :15 rest for 5 rounds (10 minutes) for total reps:
shuttle run, 10 yds.
burpees

1 Response

  1. Vin

    Smurf 265 / 115
    Tanya 115 / 91
    Taylor 75 / 82
    Sizzle 205 / 105
    Nick L 205 / 152
    K 155 / 139
    Carter 235 / 115
    Moog 200 / 94
    Ryan 255
    Nate 255 127
    Trish 90 / 96 cal row
    Danielle 115 5×3 / 115 tx
    Nick S 115 / 111
    Christian 175 / 124
    Wood 165 / 119
    Dinger 200 / 125
    Rizzo 255 / 140
    Matt C 245 / 121
    Aileen 165×3 112
    Ian 175 / 120
    Juliet 85 / 105
    Joe 180 / 128
    Plentus 305 / 155
    Grant / 285 / 134
    John R 185 / 128 Rx
    Allie 85 / 102
    Andrew 135 / 134
    Kate 185 / 140
    Deeks 285 / 115

    Pavan 180 / 101
    Sam 135 / 147
    Drew 195 / 125
    Meghan 115 / 118
    Court 130 5×3 / 110
    Heath 145 / 130
    Robin 125 5×3 / 100
    Deery 315 / 177 squats
    Wax 255 / 127
    Amanda 145 / 125
    Lloyd 185 / 127
    Matt S 135 / 115
    Dave 255 / 111