Sat 11-8-14

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

B.
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

C.
“Pilchuck”
6 rounds for time:
10 Front Squats (225/155 lbs)
24 Kettlebell Swing (70/53 lbs)
14 Burpee Box Jump-Overs (24″/20″)

This was not the originally scheduled workout today. In fact, the original plan was something lower volume to help you transition into our next cycle, but that was before the recent tragedy in Marysville, Washington. CrossFit Marysville is owned and operated by close friends who have been Invictus athletes for a long time. Marysville was the first place to host an athletes’ camp outside of San Diego because outside of my home community, it’s one of the best gym communities I have ever visited. Unfortunately, their gym community was rattled by the recent tragedy at Marysville/Pilchuck High School. Honorably, Noah, Ryan and the entire CFM community sprung into action to unify the community and raise funds for the families of the victims. They created this workout to honor the victims – 6 rounds for the number of victims of the shooting, and reps of 10-24-14 for the date of the shooting.
Please click here to find more information and make a donation to Muscles for Marysville.

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2 thoughts on “Sat 11-8-14

  1. A. 225-275-300-350 (accident, should’ve been 340) – 360 – 380
    B. 405 (PR) – 410 (PR, 10#) – 415 (f)
    C. Did goat and midline work instead:
    45s sorensen hold w/ 15# plate (this actually felt awesome), 10 Bent over DB Rows @ 2112 (60#), 10 Strict T2B (strict 3 second negative). 3 sets

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