Patience Pays

Tuesday we’re looking for a one rep max front squat.  We last did this on July 27th.  When using this rep scheme it’s imperative not to rush things.  We’re not trying to max out on the sets of 5 or 3, but using them to get warm and comfortable as the weight increases towards a one rep max.  It’s also important to take your time on the final three singles.  Give yourself a few minutes between each.  Not enough to cool off, but enough to let your heart rate come down, allow your head to clear, and for you to refocus on the next attempt.  This is not a metcon.  The goal is not to get this done fast.  Our aim tomorrow is to move as much weight as possible.  Have patience, and it could pay dividends with a new PR.

October 19th, 2010

Strength: Front Squat 5-5-3-3-1-1-1

WOD:
5 Rounds:
5 Power Cleans (70kg/50kg)
10 Box Jumps (30″/24″)

Announcements

Work on your agility, coordination, and balance.  Join your CrossFit Fenway friends at the Havana Club in Central Square on Saturday, October 23rd at 9 PM, for a night of salsa dancing, socializing, and fun.  Lessons and libations are available to help you learn the moves.  Like any WOD, proper footwear can help performance, so try to avoid rubber-soled shoes that will grip the floor and make turning more difficult.

The Beast of the East throwdown at CrossFit New England is Saturday, November 6th.  Our athletes are getting ready.  Mark your calendars, and get ready to come cheer on your CrossFit Fenway teammates.

Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010Stephanie Schneider is helping to organize the CrossFit Fenway team.  Please contact her if you’d like to participate, as discounts are available for teams.

12 thoughts on “Patience Pays”

  1. 135kg front squat

    WOD 1: 7:21 @ 85kg & 32″ box

    WOD 2: 5 rounds plus 5 @ 5min AMRAP of 10pistols & 10pushups

    Great job Nathan on the advanced class… but where was Haley???

    1. uh oh…i’ve been called out! i feel like a baby but i’ve been sick because of my stupid wisdom teeth.. i’ll be there thursday though, i promise!

      awesome job today – have you officially converted to the mornings now?? i hope so!

      where was justin??

      1. Haley, Yes, def getting called out!

        don’t you worry about Justin… he had a legit excuse… 😉

        don’t be late on Thursday 😉

  2. FS: 110kg
    WOD: 10:29 Rx (scale up to 32″ box)

    Bonus WOD: 5 rounds + 2 of

    AMRAP 5
    10 pistols
    10 knees-to-elbow

    Great to work with you this morning Eric. I’m also wondering where Haley was…

  3. FS: 105kg PR
    WOD: 9:04 Rx. Not loving my form on the clean at that weight. Had 4 failed attempts during this. Very frustrating when those happen.

  4. 9:45 as RXd today, with the 7:30 am class. Great work from the 5:30 and 6:30 classes – it’s a privilege as always to coach (and work out with) you fine people!

    1. Great job on the heavy cleans today! Also thanks for the advice on the handstands. I’m going to try to practice those a little every time I work out.

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