Start by taking 10% off 1RM back squat, then add 20# (no box)
Back squat
75% x5 reps
85% x3 reps
95% x1 reps +
Then complete, Death by 10m shuttle sprint and burpee:
On the first minute run 10m and do one burpee. Second minute, run two 10m sprints touching both hands to the floor, then do two burpees, etc until you are unable to finish within the minute. Finally, take a two minute break and do 50 burpees for time.
Post loads and times to comments and BTW.
CrossFit means “can do” to me. It means I can say, “Yes” when friends invite me to go hike a fourteener, or mountain biking, or cross-country skiing. It means “Yes, I’d love to ___.” CrossFit’s specialty is not specializing, and I love that. I’m in it for the long haul, to keep up with my husband, to keep up with my kids, to keep up with my dogs, to be able to say “Yes” to whatever life asks of me, whether it’s monkey bars at the playground, skydiving, scale a wall, whatever!
I may not be able to do everything I want to in the gym, but in life, I’m darn happy with it all and that’s why I do it. Every year, I think it’s important to step outside of my comfort zone in the gym and participate in a competition. I love the community, I love the reminder of how friendly and fun CrossFit is, I love the camraderie with strangers as we all push ourselves. I love how I always surprise myself with what I can do when I push those boundaries. It gives me a goal, another focus and another motivation. It’s a day, or a weekend, to go laugh, get some great workouts, and see what my training has done for me, and what I can do this time, that I couldn’t do last time. I can’t wait to see what CrossFit means I can do next time too.
Are you looking to participate in a local competition? Here’s a couple of upcoming events that Verve athletes will be joining and we’ll have support crew attending:
MBS Turkey Challenge, November 17-18th (registration opens today at 9am sharp)
Rhinos and Unicorns (a Barbells for Boobs event), October 20th
What are some other events/competitions you are interested in or want to share with us? Please post to comments!
