Strength
Reverse Lunge: 3 x 10 (5 per leg)
Accessory: 4 Rounds Not For Time
2 Speed Back Squats @ 50% of your 1 RM
15 Back Extensions
2 Speed Back Squats @ 50% of your 1 RM
15 Banded Pull Throughs**
**This indicates tempo. 2 seconds down, 2 seconds up. Concentrate on proper hip positioning and hinging
Box Brief: Sunday’s Schedule
We have a few changes to this week’s schedule
-
9am CrossFit class
-
10am mobility class
-
10:45am nutrition talk with coach Kaitlyn
-
3:00pm Competitor’s Class
Love this group’s effort and dedication to improvement
Backward lunges: 65, 85, 105. glad I didn’t try to just throw weights on! That is a struggle
Accessory: 165lbs and Green Band – That was fun .. kind of.
that was a tough workout today Getting stronger daily
Thanks Coach Kaitlyn
Backward lunges: 185 and then down to 145. Definite weakness on the left hand side.
Accessory work: 185 and blue band
Accessory fun: Forming a boy band and the dance moves by the ever talented Kaitlyn.
Reverse lunge: 115# x2, 125# x1
Accessory work: 135# speed squats, red band pull throughs
Always enjoy the Sunday morning class because who doesn’t like to get swole with boy bands blasting? Just fantastic! Great job everyone!
Mr. V – reverse lunge @ 125#. In hindsight, probably should have gone at least 20# heavier. For reasons I can’t fully explain, those were kind of in my wheelhouse. Accessory work at 140# with blue band pull throughs. Holy crap did my lower back get toasted.
Mrs. V – reverse lunge @ 65#. Accessory work at 100# with blue band pull throughs.
Lots of WOD fun with Coach K, and mobility and nutrition afterward to boot!
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