Squats & Dips

Not for time, lots of rest in between sets.


Squats- 7/7/5/5/3/3/1 Work to 1RM

Ring Dips- Max ring dips after each set

Post 1RM squat and your best round of max ring dips. Record any scale/mods.

News from JT in the Valley

My primary physician spotted a funny waveform on my EKG and referred me to a cardiologist.  Today was the stress echocardiogram - dynamic imaging of the heart before and after a stress test with 12 lead EKG.  I asked the exercise physiologist if she could provide an estimate of VO2 max based on the test, and she did.  (Thanks Eileen!)

Bruce protocol was used - I stopped the test at 13 mins (1 minute into stage 5).  VO2 max calculated is 53 ml/kg/min.  This is a superior rating - for 20-29 year olds.  

Doesn't, by any means, make me an elite or world class athlete (Lance Armstrong has a VO2 max in the 80's).  It does lay claim to an extraordinary fitness level, low risk of heart disease and validation for training in combination with weights and intense metabolic loads.

And the echocardiogram showed good filling in all 4 chambers.  The cardiologist's statement were that some of my chamber walls were "kissing each other" - complete contraction like they should. 

I think I'll keep exercising.

J's Triplet

For time, 21-15-9 of

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Something Like Helen

Based off of the Hallmark CrossFit "Girls" WOD Helen.

4 rounds for time:


1/4- mile run

21-KB swings CF 24/20  SM 20/16

12-Pull-ups


Post time it took to complete. KB swings for CF will be performed American style overhead and SM Russian style to eye level. Note if you do not have the hip drive to do American style and get the KB overhead without arm pull, resort to Russian style. Record any scale/mods.

Miracle Mile Style

4 rounds for time of:

1/4- Mile run
25-KB swings CF-24/20kg  SM-20/16 kg
25-Leg lifts
25-Squats CF-20%BW SM-BW


Record time and if any scale/mods.

AMRAP 15

Complete as many rounds as possible in 15 minutes of:

Burpee Leap- 35 yards
Walking Lunge-35 yards CF-20%BW  SM-BW
Double Unders-50 or 150 single

Record rounds complete and if any scale/mods.

Snatch Practice

Snatch Practice. Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout. Really focus of form: proper starting position, then jump with arms as straps, shrug and rack as you drop under weight with elbows pointed forward. Then just stand like the second half of a front squat. That's all - ballet with a bar.

Practice the posted Snatch Progressions first.
Then, snatch in sets of 10/8/6/4/2/1 reps. Permit recovery of several minutes between sets.

Post your 1 RM & compare to 1/13 and/or 12/8 and/or 11/2 11.02.16

Lauriel Style Chipper

One round in chipper fashion for time-

23-deads. CF60/45 SM-40/25
23-pull ups CF-CTB
23-back squats
23-burpees
23-ground to overhead

All barbell lifts are from the ground with no racks.