We're starting our second Wendler cycle this week. We have your new 1RM numbers at the gym, but it's really simple to calculate them yourself. Add 5lbs to your press max and 10lbs to your back squat and deadlift maxes.
Check out this video from KStar on pre-squat mobility prep. Hmmm, looks like something we do for our dynamic warm-up, can you say spiderman with a twist?
Some of you are working hard to improve your OHS. We came across this blog post by Doug Naquin a masters athlete in Virginia. He followed specific mobility to address the issues in his tissues every day for four weeks and his improvement is remarkable. Check it out here.
Wendler Back Squat Week 2.1
5 @ 50% 1RM
3 @ 60% 1 RM
5@ 65% 1 RM
5 @ 75% 1 RM
max reps at 85% 1 RM
10 Kettlebell swings 1.5/1 pood 1 Box Jump 24/20
9 Kettlebell swings 1.5/1 pood 2 Box Jumps 24/20
8 Kettlebell swings 1.5/1 pood 3 Box Jumps 24/20
7 Kettlebell swings 1.5/1 pood 4 Box Jumps 24/20
6 Kettlebell swings 1.5/1 pood 5 Box Jumps 24/20
5 Kettlebell swings 1.5/1 pood 6 Box Jumps 24/20
4 Kettlebell swings 1.5/1 pood 7 Box Jumps 24/20
3 Kettlebell swings 1.5/1 pood 8 Box Jumps 24/20
2 Kettlebell swings 1.5/1 pood 9 Box Jumps 24/20
1 Kettlebell swings 1.5/1 pood 10 Box Jumps 24/20
Thank you Bob, Wendy, Marina, Faryn, Jon, Malcom, Andy, Natascha and Chloe for volunteering at our aid/water station yesterday at the Bozeman Marathon. We had a great time encouraging those runners and showing our true spirit.
We have so many awesome upcoming events! Check 'em out:
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
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