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
BEST PICTURE EVER!!!
Epic photo.
Please cancel my 6 am appointment. Sorry for the late notice.
Please cancel my 6am. Sorry for the late notice.
Mobility + WU x 1 (12 reps) + Group mobility
Front Squat x 2
135-155-175-185(1)-185(F)
WOD: 12 rounds
– 2 Front Squat at 130#
– 3 Burpee box jump
Time: 10:12
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
Atta girl 😉
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 20′
30 sec rest between rounds
10:14
I really liked this WOD!!
Mobility
Warm up x1
Group warm up and mobility
Strenght: front squats (×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! 🙂
Great job Ginette. You never give up!!
Love this picture!
Pretty epic pic right there!
Pretty epic is right!!
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
Nice big numbers there, coach!
This Picture is EPIC. Needs to be sent to CF HQ for the mainsite! 🙂
Agreed!
I am in absolute agreement – such an awesome shot!!!
Front squat 2RM
95-135-185-215#
12 rounds
2 front squats 125#
3 burpee box jumps 20′
30 sec rest between rounds
Time 11:06
Front Squat x2
95 115 135 145 155
Wod @ 115#
10:05
Strength is coming bad nicely! Great job!
Back
Strength
45-95-135-155-185
Wod-12:01 @135#(from the rack)
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.
Nice work!
I messed up a box jump and got stuck at the bottom of one squat clean. Cost me quite a bit (aka: Gilles beat me).
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
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!
Mobility
Warm up x1
Group warm up and mobility
Strenght: front squats (×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
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
Mob+ group w-up
2rm front squat
95- 105-115-120
Wod:12rds
2 front squats(85)
3 burpee box jumps(18″)
14:39
11 rounds
Warmup
Front squats (2) up to 135lbs
WOD with 105lbs.
10:54
Fun WOD. Different. I liked it.
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.
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!
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
Wowowowowowow! Great score!
Pretty happy with that….I should say so. Amazing score Heather.
Crazy!!
Highest women’s score in our gym!! WOOHOO!
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
Front squat 2RM
45-65-75-85-95
12 rounds
2 front squats 85#
3 burpee box jumps 20′
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.
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 @ 18″
Time: 14.00
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
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.
oh….also wanted to comment on Mel’s picture. I LOVE it!
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!
Watching you box jump was a great reminder of what CrossfitMonctin is all about. Big big big congrats BJ, so excited for you!!!
Great job! I felt the same about box jumps. It took me a year to get past the 12″ one. You’re doing awesome!
Seriously your box jumps looked awesome! You made it look easy!
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 🙂
WOD @ 115# (50% because of back)
8:22
WOD @ 105#
10:10
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 🙁
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 🙂
Dislike 🙁
Hugs!
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!!
Box jumps @ 20″
Thanks Mario, and thanks for showing how effortless a 275lb front squat can look;)
Good job at 205 big weight
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
Mob / WU
500m row
Foam Roller / Lacrosse Ball Work
Games WOD 14.3
108 reps
Got 18 reps at 275#…slow and heavy.
HAHAHAHA oops, didn’t notice wife’s info in the details box!
Hahaha I was thinking …”Who is this Elizabeth lady? Crushing 275?”
Way to go, Blake!
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
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 🙂
Nice seeing you tonight, what a nice surprise!
You too Amanda 🙂
Mobility
WUx1
Open WOD 14.3
Score : 90 Reps
Thanks for judging Jeff
Front Squats: 2x 95-112-120-130-135
WOD with 100#: 12:06, I think
I just realized, I think I may have done an extra round.
Front Squats:
135-175-195-205-215(1)F Could have had it, next time!
WOD at 155lb
Time 9:55
Yes, you had it! You bailed on it too early, you were going to stand up with it!
– 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 🙁
Also might have done 13 rounds, a couple times I wasn’t sure if I moved the penny….
Mobility & WU
Strength Front squat x2
35 (×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.
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
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
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
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
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