Easter Holiday Class Schedule:
Fri: 6AM, 7AM, 10AM, 4:30PM, 5:30PM. 6:30PM Cancelled
Sat: Normal classes at 9AM, 10AM
Sun: Normal Open Gym
WOD 04 18 14
A. Front Squat 5×3 @ 80%
B. 1 1/4 Front Squat (if depth and mobility support. Skip if not). 3×2 @ AHAP
C. EMOM [20]:
Even: Two-handed farmers walk (DB/KB = 53/35) length of gym, sprint to rope, then 1 rope climb (sub 3 strict pullups)
Odd: 4 – 10 Pistols (work up to 30 sec, rest 30 sec)
Continue until you cannot complete the walk across the gym in <40 sec or cannot complete the RC/Pullups.
Comments: What type of music (genre) do you prefer when you’re squatting heavy?
Post times, loads, and comments.
04 18 14
keep these early postings up!
last time you posted 1/4 squats it was April fools day
Read carefully, Wade.
1.25 /= .25
how can you go more than 100% down?
Hope that youtube video shows as a video..
Your answer is here
http://wp.me/P264bN-1tX
touché sir
What do I prefer? Silence.
woooo more squats!
easy!! country music! I don’t hate me some taylor swift “I knew you were trouble when you walked in….” it’s like she is carrying the extra 5lbs for you!! 😉 p.s. this is not limited to squatting
Sorry Kevin, no youtube video showed up
Maybe some day I’ll figure it out
This was a really useful post that one of our original RTP coaches (Phil) put up!
How to embed videos and pictures to comments
http://wp.me/p264bN-1Ad
Too bad those instructions don’t seem to work anymore. Something changed where the blog just won’t allow me to post photos anymore. I haven’t tried the video yet.
Lots of fun and hard work at 6am today! Best part, watching Ramon climb that rope in the first round of the METCON when no one (even him) knew he could climb a rope!!
A.155#
B.135#
C. had to keep increasing work as I went on and still made it to 20mins…
started Rx, then at about round 3 increased the farmers walk to two gym lengths, started with 6 pistols, then kim told me I had to do more, so after round 3 I increased to 10 then at about round 6 I increased to 12 🙂
Nice work 6am, especially the max effort squats on our final minute!!
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My favorite lifting music, is either girly country music or I like some late 90s-early 2000s alternative music
Progressive house or EDM.
Examples:
https://soundcloud.com/tiesto/maximal-crazy-original-mix (squatting can start 30s in and again at 2:35s)
https://soundcloud.com/andrewrayel/ti-sto-feat-kay-work-hard-play (squat at 1:30s)
This might be some of the worst music ever. Its sounds like a Scandinavian techno club.
Says the man who listens to old man bar tunes while squatting…
I’m sorry you feel that way Jenkins. I’ll make sure we have some Miley Cyrus on when you’re squatting 😉
Don’t you speak ill of Miley
+1 Jose