6-9-12-15-18-21 reps of
Front squat
Start with your 5RM and do it for 6. then take off as little weight as possible for each ascending set. Add your first and last weight together for your score.
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Article: How Fit Are We?
What is your definition of fitness and what does it mean to be fit? Does fitness include being healthy? Then ask yourself "is what I'm doing for health and fitness good for me?"
Don't forget about the Weightlifting Clininc this Saturdy from noon til 3pm
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Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
Did that say start with your 5 rep max, then go 6? Awesome!
Posted by: billy | January 29, 2010 at 06:39 PM
I guess my 5 rep max is really my 5 rep max, I dumped my 6th rep...
5@225
9@195
12@175
15@165
18@150
21@135
That was ugly, it was good to have people watching and coaching or I'm sure I would have bailed after the 4th set tonight.
Posted by: Thomas Kelley | January 30, 2010 at 07:01 AM