This is our 12th and final week of the Ben Smith Squat Strong program. Over the last 22 sessions you have squatted heavier and heavier, building an outstanding base to go for some big lifts this week. You may have noticed that as the weights got heavier, we did less and less squats. The first 6-8 weeks were very high volume, and the last 4 weeks were heavier and heavier. If you’re like me, you noticed than as the volume was lowered, you needed too make bigger and bigger jumps. In my last session, I jumped 50-60 pounds in each lift. I never do that. But all the lifting has gotten us ready. All that being said – have plan as you go for PRs. For example, say your best squat is 195. Your warm up look something like 65-65-85-115-135-175…you are now in PR territory. I would shoot for 200...Read more

CrossFit at 9 and 10 Workout of the Day GGG Down by 3 15-12-9-6-3Handstand PushupChest to Bar PullupBurpee Box Jump and Over 24/20Read more

Tomorrow night – Yoga, Scout and Cellar wine tasting and Dani Nicole Boutique at 6:30pm! Let us know if you can make it. There is also Open Gym Sunday – great time to get together with your team to practice for 3’s Company team competition on August 28th! We are in the fight right now. This is the last training day. The sets of two and four will give you the speed you need to squat out and do 1RM. Even if it feels slow and heavy, think about pushing fast. Workout of the Day Strength Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 55%#4: 3 reps @ 75%#5: 2 reps @ 85%#6: 1 rep @ 90%#7: 2 reps @ 98%#8: 4 reps @ 91% Abs 10 Rounds Not for Time 20 Mountain Climbers 10 Hollow RocksRead more

Workout of the Day AMRAP 2210 Alternating DB Hang Snatch 50/3510′ Handstand walk (across box)40 DoubleunderRest 1 minuteRead more

If you already did the squats during open gym, here is your workout – for 20 minutes, Tabata row for meters. Rest 20, work 10 for 20 minutes. Record your meters. If you are squatting, try to think about this as a reset of your 5 rep max. If you don’t know what that is, awesome. You get a free PR. I know I did 325 10 years ago in a competition and haven’t touched it since. So here we go. Workout of the Day Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 50%#4: 3 reps @ 70%#5: 2 reps @ 80%#6: 1 rep @ 85%#7: 3 reps @ 95%#8: 5 reps @ 87% Sled push for 8 minutesRead more