07142014

 In Blog, Workout of the Day

So pulled the average of everyone from beyondthewhiteboard.com for all the 1rm and we did increase over past 13 weeks. re-tested Fran/Diane/Jerry and a few other “testers” to see overall fitness. You guys are performing better on the aerobic side but lacking POWER and muscle endurance. Wrote out 12 weeks for you guys so make sure you start recording everything to our tracking software!

Goodluck and have FUN! Also check out all the links for this week!

 

“SKILL”

Back Squat 12RM

Pull-up 8RM

 

“WOD”

3 rounds for time:

50 DU

20 Front Squat 135/95#

 

BASIC/COMPETITOR: http://croftoncrossfit.com/2014/07/14/c07142014/

 

GOALS:

SKILL: Spend 10 or so on BS then add weight or band to Pull-ups, challenge yourself!

WOD: Those Front Squats should suck!

 

Endurance: http://croftoncrossfit.com/2014/07/14/week-of-july-14th/

Sneak: (no basic/comp anymore, need you guys to read daily goals 🙂 )

http://croftoncrossfit.com/2014/07/14/week-of-july-14th-2/

 

Not bad for a 19 year old 😉 Crushed all Rx Muscle in testing last week! -Chip w/10:30 Crew

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