Heavy Singles & Lift Up Luke – CrossFit Oakdale

******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.

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???