Been busy this holiday season relaxing and visiting friends and family. I managed a drop in visit to CrossFit Edmonton last Sunday.
3 Rounds:
250m Row
25 Hang Squat Clean (65#)
25 Burpees
18:41
I also thought since we are entering a new year I should post some goals that I would like to achieve by year end.
1. Attack the 2010 Canada Central Sectionals with 100%. No negative nerves and leave absolutely everything on the table.
2. 75 AMRAP pullups
3. Increase all my 1RM lifts by 8%.
4. Continue to help Tucker at Gymnastics certs and find a way to help each and every client that goes through.
December 30, 2009 at 1:47 PM
Good goals...but why 8% on the 1RMs?
December 30, 2009 at 3:28 PM
8% is something I feel is achievable. It also forces me to be consistant across the board and not neglect certain lifts or muscle groups and focus on strength as a whole.
230# deadlift -> 248.4#
86# press -> 92.8#
105# push press -> 113.4#
125# push jerk -> 135#
140# split jerk -> 151.2#
155# front squat -> 167.4#
190# back squat -> 205.2#
175# overhead squat -> 189#
105# thruster -> 113.4#
135# squat clean -> 145.8#
135# squat clean & jerk -> 145.8#
115# snatch -> 124.2#
40# weighted chin up -> 43.2#