Tuesday 3SEP13

September 2, 2013WOD

With Labor Day behind us and the close of summer, it’s time to get down to serious work. The start of fall also means the start of a new cycle. After collecting a good amount of performance data over the past few weeks, we know what we are good at as a gym and what we’re lacking.

Our conditioning collectively is awesome:

68 second 400m runs
Matt Z. and Dan S.

Sub 9-min “Karen”
Erin and Margo

However what we are lacking in is strength:

Only 1 male has a 1,000+ CFT
Josh

Only 1 female did “Fran” Rx
Emily

So as a team, we are going to collectively work on getting stronger over the next few weeks. Specifically, we’re going to work on our back squat. It’s the mother of all lifts. When your back squat goes up, you’ll magically get better and stronger at other lifts, and shed body fat easier. There will be high volume weeks and deload weeks in our future. We have a road map to getting stronger and the trip begins tomorrow.

Back Squat
6×6 @ 70%
(refer to 23AUG13; please arrive knowing your number)

If you didn’t find your 1RM back squat, you will find it today and have it for future reference.

Then,

2 minutes Kettlebell Swings (53/35)
Rest 1 minute
2 minutes C2B Pull-Ups
Rest 1 minute
2 minutes Burpees
Rest 1 minute
2 minutes Row for Calories

Score is total reps for each movement.