Wendler Back Squat: Week 3
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1+ rep @ 95% of 1RM
Rest as needed between sets.
3 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
There will be a sign up sheet at the box on Monday, please get your name on it if you are participating.
All members of Upper Cape CrossFit that wish to take the May Nutrition journey with us need to do three things...
Take "Before" Pictures: Front / Side / Back
These are for a visual reference of your change over a 30 day period (they will not be shared or posted anywhere)
*note - pick a well lit area and get a full body shot and at the end of the 30 days take the "after" picture in the exact same place and wearing the same clothing.
Complete Benchmark Workouts: Most of you have already done them (you just did not know)
Lurong Original (last Tuesday's WOD)
Jackie (Last Wednesday)
Run 400m TT (Last Friday)
If you have not done these...you will have this week to get them done!
The Challenge entry fee is $20 - There will be prizes!!!
In addition, we will have a weigh in on the 1st at the box so that we all use the same scale. We will be putting together a detailed list of the rules and regulations and getting that out to you by Tuesday. To get you in the right frame of mind, some of the judging criteria will be:
Food log - adherence to Paleo and balanced nutrition
Gym attendance - points for showing up at least 3 times per week
Blog participation - cheering on your fellow participants and sharing what is working or not working for you
Benchmark performance - hopefully there will be some improvement :)
Body change - note that this does not say "weight loss" because it is not all about losing weight.