Tuesday, July 10, 2012

Wednesday 120711 Back Squat EMOM

Laurie spent some time in Santa Monica yesterday morning developing a skill that she did not have the day before: rope climbs.  She now has it down!  Just in time for the Games.  Others have been acheiving and succeeding in as well: Dr Deb has some double unders (she thinks!), AC got his first pull ups yesterday and then went on to do many of them.  Sherry got pull ups last month.  John NO LONGER HAS DIABETES.  Did you hear that?  Read it again.  Due to diet and exercise John's doctor, during a check up last Monday told him that he KICKED diabetes.  While maybe not a PR... a HUGE life achievement.  Congrats John- and to all of you who have been hitting those marks, meeting those goals, carrying through with those habits.

You want more video posts rather than photos?  Respond to comments, your pros and cons.

Wednesday WOD at 7, 9, 10am and again at 5pm.  Strength class at 6pm.  OnRamp at 7pm
Tabata TWO weaknesses, 3 rounds each: ABABAB
Every minute on the minute for 12 minutes of:
Back Squat- max total volume
only 2 reps/set counts towards total, add 10 best sets TOTAL WEIGHT squatted.
Post sum of 10 highest sets (each set has 2 reps!) to chalkboard.

+ finsher of coaches choice (3-4 Minute AMRAP)


  1. Videos are great but I get "those" looks when I watch them at work, so they are kind of delay-of-gratification. As a CrossFitter, I can endure anything, but only for 5-20 minutes.

  2. I will have to second those sentiments Tom. Especially in those late 18:45 shots

  3. Photos capture emotion so much better than a video. Unless you're trying to show good form or a crossfitter mastering a new technique, I'd avoid the videos.