Success!

Monday, September 28th, 2009

Paleo Day 21

Thanks to everyone who donated and participated in the Fight Gone Bad IV fundraiser this past Saturday.  Our goal was $1000. We had a blast, and, as of the time of this posting, we raised $1,447 for the Prostate Cancer Foundation and the Wounded Warrior Project.  Now that we know how everything works, we hope to be a force to reckon with next year.  Time to start training....

For the next 6 to 8 weeks (to be decided later), we will be in a strength building cycle.  Several other affiliates have done this with great success, and since a good idea is a good idea no matter whose it is, we can't wait to get started here.  Every Monday and Friday, we will warm up, and do a set of 20 back squats with a pre-determined weight before the main WOD.  This weight is determined by your last 5 repetition max on back squats (if you haven't gotten one, get it as soon as possible).  If your max was 160 lbs. or less, the first set of 20 today will be with half of that weight.  Above 160 lbs. will warrant performing this first set with 80 lbs. less than that max.  The goal is to go up 5 lbs. every time we do this.  If we go for 8 weeks, you'll be doing your old 5 rep max for close to 20 reps.  That's the goal, anyway.  Your consistency, diet, and genetics will determine your success.  No matter what, try to get all 20 each attempt.  By the way, it's important to be on time and to get warmed up as soon as possible. 

Workout of the Day

Back Squat 20

for time:

"Kirk"

50 Double Unders
15 Snatch (95#, 65#)
40 Double Unders
12 Snatch
30 Double Unders
9 Snatch
20 Double Unders
6 Snatch
10 Double Unders
3 Snatch

Scale as needed and hit it!

The squat is your friend, right Davis?

QUOTE:"Fate only takes you so far, then it's up to you to make it happen." - Unknown

Comments

[dan]

My double unders, snatches and diet need work. I hope I can stand 9 more days. 38 & change with 65# instead of 95#.

[Steve]

Finished in 24:10 using 75# for the snatch and doing a lot of subbing with tuck jumps. Can't string together du's.

[Nichole]

Good way to ring in a Monday
Finished as rx'd in 23 and change, struggled through the snatches, DUs were a welcome break! Never thought I would say that!