Competition PRs

17
Mar

Competition PRs

You just nailed a 20# PR in competition. And the workout of the day calls for a percentage of your max. Why should you NOT use the competition PR? (answer it in your head first before reading on)

Seriously, think of the reasons…

Ok, here are a few:

Reason #1 – Your body is not conditioned to those weights yet. Even though they are percentages, they will still be large jumps from what you are used to.

Reason #2 – Adrenaline is high from the screaming fans and the excitement in the air, it’s pouring through your bloodstream. That hormone can lift a lot of weight. More than you would be able to during a regular training session (unless you have a bunch of screaming fans come with you every day)

Reason #3 – Most (not all) competition lifts aren’t pretty. We want you training with virtuosity. Make the lifts look effortless.

Strength – 2RM Front Squat

12 rounds
2 Front Squats @ 75% of today’s max
3 Burpee Box Jumps

*Rest 30 sec between rounds

That's pretty epic!

That’s pretty epic!

79 Responses

  1. Vanessa Champion

    Front squat 2RM
    35-75-85-95-105-115-125. 10# PR
    Thanks for sharing the bar Val and for the push haha

    12 rounds
    2 front squats 75% of today 75# (I can’t clean 95# yet)
    3 burpee box jumps 20′
    30 sec rest between rounds

    11:33
    Switched to step ups half way. Knee didn’t like jumping today

  2. Valerie Arseneau

    Front squat 2RM
    35-75-85-95-105-115 (PR for reps. This was my 1RM)

    12 rounds
    2 front squats 85#
    3 burpee box jumps 20β€²
    30 sec rest between rounds

    10:14
    I really liked this WOD!!

  3. Ginette

    Mobility
    Warm up x1
    Group warm up and mobility
    Strenght: front squats (Γ—2 reps): 35, 45, 55, 65, 70, 75
    WOD: 12 rounds of :
    -2 front squats @40
    -3 burpee box jumps (small box plus 25# plate)
    -30 second rest between rounds

    Time: 12:35
    Great work everyone…nice sharing the bar with you gals (Jackie and Rachel)

    Happy Monday! πŸ™‚

  4. Chantal L.

    WU x 1 – 12 reps & Mobility

    2 rm front squats
    95 (warm up) 115-125-135-155 (I skipped 145… oops)

    WOD @ 115# – 12:50

  5. Trent

    Mobility + WU x 1 (12 reps) + Group mobility

    Front Squat x 2
    135-155-175-195-205×1

    WOD: 12 rounds
    – 2 Front Squat at 145#
    – 3 Burpee box jump

    Time: 9:11

    Theoretical 1 rep max became reality.

    Messed up on one box jump that cost me a few secs for the no rep.

  6. mobility
    wu x 1 (12 reps)
    group mob & wu
    strength – 2RM Front squats
    35 -45 – 55- 65 – 70×1

    WOD : 12 rounds
    2 Front squats @ 40#
    3 Burpees box jumps 12″ box
    rest 30 sec between rounds

    Time = 11:30
    cash out – cross legged forward lean

  7. Heather Colleen

    Mobility + WU (ish) + Group mobility

    Front Squat x 2
    85-105-115-125-120

    I was going to go for the 130#…but I’m still lacking “virtuosity” (and 125# was still a 15# PR.)

    WOD: 12 rounds
    – 2 Front Squat at 85#
    – 3 Burpee box jump

    Time: 11:37

    Not very happy with my time, going to start getting some protein into me pre-WOD!

  8. Amy Hogan

    Mobility
    Warm up x1
    Group warm up and mobility
    Strenght: front squats (Γ—2 reps): 65, 75, 85, 95, 105
    WOD: 12 rounds of :
    -2 front squats @75#
    -3 burpee box jumps
    -30 second rest between rounds
    Time: 9:27

  9. Melanie

    Mobility
    WU x1 (12 reps)
    Group mobility and warm up

    Strength: 2RM Front squat. Thanks for sharing the bar Gillyon!

    85-105-125-135-145 (15# PR)

    WOD: 12 rounds (15 min cap)

    2 Front squat @ 95
    3 Burpee box jump @ 20′

    * 30 sec break in b/w rounds

    Time: 10:38

  10. Dave H

    Front squat 2rm
    135,185,205,215,225pr

    WOD @ 155
    9:02
    Could have gone higher on weight for WOD, 12 rounds seemed like a lot but wasn’t too bad.

  11. Jackie Cantin

    WU x 1 (12 reps)
    MOB

    Group MOB and WU

    Strength: Front Squat 2 RM

    35, 45, 55, 65, 70, 75

    WOD
    12R
    2 Front Squats @ 55 lbs
    3 box jumps @ 18″ (did step ups)

    Time: 12:36

    Still nervous on the box jumps – have to work on these.

    Fun working on the bar with Rachel an Ginette. Lots of strong ladies today!

  12. Heather S

    Wod 14.3
    125 reps.

    I was hoping to get over 100 (which I wouldn’t say out loud before the wod) so I’m pretty happy with that.

    Thanks for judging and encouraging Patrick! So love not having to count my own stuff

  13. mob wux1 12 rep
    group mob
    strength
    front squat 2 RM
    95 x5 135×2 155×2 175×5 195×2 2o5 x2

    WOD 12 round
    2 front squat @ 155#
    3 burpees box jump 20″
    rest 30 sec between round

    time 10:00

  14. Maria

    Front squat 2RM
    45-65-75-85-95

    12 rounds
    2 front squats 85#
    3 burpee box jumps 20β€²
    30 sec rest between rounds

    9:20

    Took it easy, back is tight and need to be in tip top shape for Friday:)
    Great photo- it really captures a great moment and what the games are all about.
    Nice work Pat and Steph on 14.3! And I’m sure you did awesome Heather S.

  15. Alyson kitchen

    WU x 1 (12 reps)
    MOB
    Group MOB and WU

    Strength: Front Squat 2 RM
    35, 45,55,65,75

    WOD
    12R
    2 Front Squats @ 55 lbs
    3 box jumps @ 18β€³

    Time: 14.00

  16. Frank

    Mobility + WU x 1 (12 reps) + Group mobility

    Front Squat x 2
    185-205-225-245-255

    WOD: 12 rounds
    – 2 Front Squat at 175#
    – 3 Burpee box jump

    Time: 11:13

  17. Heidi

    WU x 1

    Front Squats x 2
    85-95-115-135=135

    WOD
    Front Squats @ 95#
    3 burpee box jumps 20″
    Time= 12:05

    Front squats felt really heavy, but still I really liked this one.

  18. BJ

    Front squat 2RM
    65-75-85-95-105 (PR for reps. This was my 1RM)

    12 rounds
    2 front squats 80#
    3 burpee box jumps (grey box with 45# & 25#)
    30 sec rest between rounds

    12:50
    After the WOD I was encouraged to try the 18″ box and did 3 reps! I was so scared that I did the first one with my eyes closed. This is why I love our gym–the support is unbelievable! Thanks everyone!

    1. Heather S

      Watching you box jump was a great reminder of what CrossfitMonctin is all about. Big big big congrats BJ, so excited for you!!!

  19. Mobility + WU x 1 (12 reps) + Group mobility

    Front Squat x 2
    155-175-195-205-215

    WOD: 12 rounds
    – 2 Front Squat at 160#
    – 3 Burpee box jump

    Time: 8:38

    Loved this wod πŸ™‚

  20. Patrick Arseneau

    Good post today.

    Finally got around to do 14.3 which I postponed due to stiff neck/back. Got precisely what I predicted: pulled back πŸ™

    Score: 91

    Pulled my back on the 92nd rep. Not making any excuse. Deadlifts are by far my weakest lifts. For many reasons too (past injuries, skoliosis, etc). I have to thread lightly whenever dealifts come up in my routine so needless to say I wasn’t thrilled when they came up in the Open.

    All that to say Melissa, everything you did leading up to this wod is nothing short of inspiring. So thanks πŸ™‚

  21. Mob + WUx1 + Group Mob

    Front Squat 2-2-2-2-2
    235-245-255-265-275 (precisely between my 3RM and 1RM)

    WOD = 12:31 (R1-7 @ 205, R8-12 @ 185)

    Thanks for sharing the rack Sebastian. Good work everyone!!

  22. Annie

    Mob + WU X 1 (12 reps)

    Front squats 2X45 2X55 2X65 2X65 2 X 65 ( obviously got stuck at #65)

    WOD 12 rounds for time 11;32
    2 FS @ 45#
    3 burpee box jump
    *30 sec rest in between

  23. Craig H

    Mob
    Wu

    2rm front squat
    185,205,225,245,255

    Wod 12 rounds
    2 front squats @ 195#
    3 burpee box jumps 20″
    30 sec rest

    Time 9:14

    Good class tonight Amanda

  24. Mobility
    WUx1 (12 reps)
    Group mobility + WU

    Strength 2RM Front Squat
    65, 75, 85, 95, 105

    WOD 12 Rounds
    2 Front Squats @ 75#
    3 Burpee Box Jumps 20″
    30 sec rest between rounds

    Time: 9:02

    Thanks Amanda! Good job everyone πŸ™‚

  25. Ryan F.

    – mob
    – WUx1 (12 reps)
    – Group mob + wu

    Front squats:
    45(x5)-155-175-195 (previous 1RM so PR for reps, didn’t want to push any further)

    WOD: 12 rounds of…
    2 front squats @ 120# (limited by clean)
    3 birpee box jumps 20″
    Time: 11:51

    I need to spend some lab time working on cleans πŸ™

  26. Amy Hayes

    Mobility & WU

    Strength Front squat x2
    35 (Γ—5) 55-65-75-85

    [email protected] 60# & 20″ box
    Time 13:46

    Practiced skipping & tried T2B again (not there yet)

    Great class tonight. Thanks for sharing the bar Jen.

  27. Baukje

    Strength: Front Squats 2RM
    35# X 5 (WU) then 65-75-85-95-105

    WOD: 12 rounds
    2 front Squats (75#)
    3 box jump burpees (20″)
    Time cap: 15 min
    My time: 10:19

  28. Baukje

    Strength: Front Squats 2RM
    35# X 5 (WU) then 65-75-85-95-105

    WOD: 12 rounds
    2 front Squats (75#)
    3 box jump burpees (20″)
    Time cap: 15 min
    My time: 10:19

  29. Mob, WUx1 (12 reps)
    Group mob/WU

    Strength – front squat 2RM
    45×5 WU, 80 – 95 – 110 – 120 – 125 (1 rep PR)

    WOD – 12 rounds
    2 front squats (85#)
    3 burpee box jumps (20″)

    Time: 11:28

  30. Mobility + WU x 1 (12 reps) + Group mobility

    Front Squat x 2
    185-205-225-235-45

    WOD: 12 rounds
    – 2 Front Squat at 185#
    – 3 Burpee box jump

    Time: 9:42

  31. Gabriel

    Mobility + WU x 1 (12 reps) + Group mobility

    Front Squat x 2
    155-175-195-205-215

    WOD: 12 rounds
    – 2 Front Squat at 160#
    – 3 Burpee box jump

    Time: 8:26

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