1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Heavy Singles & Lift Up Luke

October 17, 2013

******Saturday October 19th we will be hosting Lift Up Luke – fundraising for the Autism Tree Project. If you are interested, drug register online ($10 donation or $35 for donation and t-shirt). You must register online. *********

 

We will be back squatting today, approved but we’ll be taking the weigh down from last week.  Over the build on our 3 rep max, try every one looked great.  Last week, in our first week of heavy singles, it seemed like some of were unsure of depth when the weight was a little heavier and you were only going to get one crack at it.  That’s ok, proper heavy singles is something to train.

Single? by Bill Starr

There is a physical difference in performing heavy singles, but a mental one as well.  Enjoy the article – Bill Starr has to be the most underrated writer in the CrossFit universe.  Check out his articles.  He’s old school, common sense and I would guess he’s forgotten more about strength training than most of us will learn.

Nick is teaching the 5:30pm class on Thursday, and he has some excellent insight into the squat, as he has re-tooled his stance.

Lost dog no longer! Chance reuniting the lost dog with her owner. Image courtesy of Jeff W.

Lost dog no longer! Chance reuniting the lost dog with her owner. Image courtesy of Jeff W.

Workout of the Day

Strength/Skill

Back Squat

1-1-1, 65% of 1RM

Ensure you are hitting full depth.

Conditioning

AMRAP 7

3 Burpees

3 Toes to Bar

6 Burpees

6 Toes to Bar

9 Burpees

9 Toes to Bar

How high can you go???

 

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