A. Back squat – 8×3 @ 75%. This is a different rep scheme than we’ve used in the past, and the focus is on moving the weight quickly, particularly on the concentric (upward) portion of the movement. The reps are low, so you should be able to move the weight fairly well. At this weight, resting under 2 minutes between sets should be your goal.
B. 10 parking lot sprints, rest by walking back. Make sure you have warmed up well for this, and don’t be afraid to take it fairly easy on the first 2-3 sets.
C. 3×25 GHD situps.
Some good tips on staying injury-free for the average CrossFit athlete. Yes, that’s you. You ARE an athlete.
**Robin is putting in a skipping rope on Thursday of this week with RX Smart Gear, so if you want to get a rope from them, let her know by tomorrow (Wed). You will need to provide the cable length (see their guidelines on the website for measuring, and be sure to measure with your workout shoes on), handle colour, cable colour, and cable thickness. If you need some guidance with picking a cable thickness, let us know.
A: modified these to 5×3 and used 115# this was the first back squat ive done over 100# in two months so it was tough!
B: I will call these “stroller sprints” did them with Leah in her stroller. She kept me moving because she would start crying when I took a break longer than a second. I think we make an excellent team!
C: I modified these to regular sit ups with an ab mat 3×25
For this month im working on planks so I can get my core strength back. I did 3 sets of 20 second planks and resting the remaining minute.
Way to go Janelle! I admire your determination! I’m sure Leah loved the stroller sprints!
Whoops I accidentally did 6×3@80% yesterday, guess I should double check my %’s next time!
And I also need to do more GHD Sit-ups, doing 3 sets of 25 didn’t feel bad yesterday at all but now I’m feeling it! Sprints were really fun!!
Nope, I’m responsible for that one… I told you to do 6×3@80% because you did 6×2@80% last week, so that was no fault of yours.
A. Another terrible squat day for me. Only managed these at 65%, which was 155.
B. Fun.
C. Very broken sets; nothing like last time. Tough day but at least I came in and gave it my best. Was awesome watching Janelle and Leah!