Coach’s Notes: I’m going to teach the Air Squat at its very basic and fundamental purpose. It is CrossFit’s number one foundational movement and it must be mastered. A healthy air squat will make all of your other squats, and Olympic Lifts better. 3 minutes of squat therapy everyday will go a very long way… even if you already have a great squat there are many things you can do to make it better!!! Don’t ever settle for stagnation. You will then get in groups of 3 – 4 and coach each other. Offer suggestions to each other to try and make your air squat better. Test out the suggestion and see if it works. Today try and go for a PR at each of the different reps.

Available: Brand NEW pair of adidas PowerLift Trainer weight lifting shoes in men’s size 8.5. Bought from Rogue Fitness for $90, will sell for $80 (basically shipping back to Rogue). Color is gray/red/black. Let me know if you want them. Here’s a link:

Set PRs on all 3 – 5# PR on x5, 5# PR (I think) on x3, 25# PR on the x1. Felt like I could have done 185 x1 but ran out of time – will shoot for that or better next time.

5s: 75, 105, 125
3s: 135, 145, 155 (PR)
1s: 165 (f), 165 (f) 165 is my 1 rep max and I just couldn’t get it today… If we had more time, I’d probably still be there until I got it…

I think this is right, but I might be a little off on the sequence. 120 for 3 is definitely a PR, but I can’t find my previous 1 rep. Had fun with Jill and Susie this am!

5x: 115, 145, 160(two were not below parallel, so, x3) (PR: last time failed fully at 3rd rep, not even to parallel so recorded 160×2)
3x: 160, 165(PR), 170 (x2) (PR)
1x: 175(PR), 180 (PR)

Nice working with you too Kistin!
5: 83
3: 93 – 103
1: 103, 108, 110
(We may not have been great at tracking our reps, but it was heavier than my last FS by 15#)

I am attending the 7 am classs tomorrow. I mistakingly signed up 6am. Please take the 6am spot if you want.

Available: Brand

NEWpair of adidas PowerLift Trainer weight lifting shoes in men’s size 8.5. Bought from Rogue Fitness for$90, will sell for$80(basically shipping back to Rogue). Color is gray/red/black. Let me know if you want them. Here’s a link:http://www.roguefitness.com/adidas-weightlifting-shoes.php

5’s: 135, 155, 165 (PR)

3’s: 175, 195, 215 (F)

1’s: 210 (PR), 215 (PR), 225 (PR)

Totally floundered on trying to get 215 for the 3’s, but definitely good to have the other PR’s. Did not meet the goals for the day which were:

5’s: 135, 155, 165

3’s: 175, 195, 215

1’s: 225, 235, 245

Did not get 215 for 3’s and ended 20#’s short of the goal for 1’s. Next time.

Great lifting with Timbo and Shawn! You guys are strong as all get up!

my 6am is open, having knee issues.

Stasy is taking Tony E’s 6am spot

7am is open…going later in the day.

7am is open

115×5, 135×5, 155×5 (PR), 165×3, 170×3 (PR), 165×3, 177×1, 180×1 (PR)

Set PRs on all 3 – 5# PR on x5, 5# PR (I think) on x3, 25# PR on the x1. Felt like I could have done 185 x1 but ran out of time – will shoot for that or better next time.

5s: 75, 1

5s: 75, 105, 125

3s: 145, 165, 170(PR)

1s: 180, 185(fail)

Great job to my lovely partner Holley!! Fun watching Cindy, Kasey, and Wee Senior lift

Darby that’s AWESOME! so strong

Beast…..proud of you Wee Junior😉

Darby You are crazy strong! Love lifting with you.

5s: 95, 125, 135 x 4

3s: 135, 140 x 2, 140

1s: 145, 150 (think PR)

ran out of time, think I had 155 in me

Great fun with all the sistas, specially my beeatches, Ali and Kasey

I think you had 155lbs too

dont think so. we never got to that round.

5x (135, 155, 175pr)

3x (185, 201pr, 201F)

1x (201F, 205, 210pr)

Thanks to Nick and Todd for the timely coaching on my form. PRs on all 3 rounds.

Nice!

5 * (75,85,95) 3 * (75, 85,105) 1 * 115 f

5x 95, 115, 135, 155

3x 165, 185, 185

1x 195, 215f, 215f

Thanks John and Dan!

5s: 155, 160, 165×3/160×2

3s: 170×2, 170×2, 160×3

1s: 175×1, 180(f)

No PRs today but tied 1RM

5 (65,75,85) 3 (95,105,110) 1(120)

Def PR

thanks Todd and Ryan

loved working with Jill and Lauren

Lauren…thanks for push!

Nice Susie!!!

Awesome Job Susie………….way to kill it!

5 reps: 95, 125, 140 (PR)

3 reps: 145 (PR), 150 x 2

1 rep: 155 (PR), tried 160 but failed

Great working out with Kasey and Cindy……fun watching Darby and Holley crushed it. Girl power!!!

1RM: 235# (Failed 245#)

5x – 225, 245(pr), 255(pr)

3x – 275, 280×1, 275×1

1x – 300F

Might have gassed myself during the 5reps but thats ok.

Thx Nick for the shirt!

I believe I said this yesterday, but it warrants repeating; You, sir, are a BEAST! Nice work

135, 155, 175 x 5

185, 201, 215 x 3

235, 246 x1 (PR)

WOW – big weight

Wow – 246 – getting up there with Cage!

5s: 75, 105, 125

3s: 135, 145, 155 (PR)

1s: 165 (f), 165 (f) 165 is my 1 rep max and I just couldn’t get it today… If we had more time, I’d probably still be there until I got it…

Way to kick some @ss Darby, Kas, Cindy, and Ali!!

155,160,165 x 5

170×3, 190×2, 190×2

200 (f)

190 is a PR

Nice lifts today Ian!

5(95, 100, 105), 3(110,115,120PR), 1 (130)

I think this is right, but I might be a little off on the sequence. 120 for 3 is definitely a PR, but I can’t find my previous 1 rep. Had fun with Jill and Susie this am!

5: 95, 125, 130

3: 130, 135

1: 135, (f) 140

Correct me if I am wrong with my numbers..

GiRL Power this AM 6ers !!!!❤

5x : 95, 115, 135, 155

3x : 165(f), 165(f), 155

1x : 165, 170(f)

good working w/ John & Frank

5x – 135, 135, 145

3x – 165, 205, 215

1x – 235, 245 (f), 245

strong neighbor

5: 85, 100, 105

3: 110, 115, 120

1: 125, 130 (F), 127.2 PR

Wearing belt and breathing out on the way up helped with the black out/dizzy feeling I usually get with squats.

With Rachel, but can’t remember exact progression…

5: 83

3: 93 then maybe 103

1: 103, 108, 110

form on 110 was probably questionable… thanks Rachel!

Can’t make 9:30 Thursday morning class tom, my slot is open

5: 185,205,235

3: 255, 265, 270×1

1: 270, 285, 300(f)

5’s: 165-175-185

3’s: 195-205-215(F)

1’s: 215-DNF-DNF

Lower back didn’t let me go any further.😦

Anyone know a good chiropractor?

http://unitedwellnesscenter.com/about/physicians/

Dr. Wong

Thanks Noah!

5:30 is open. Torqued my neck on fast OHS, so I’m giving it a rest.

5x: 115, 145, 160(two were not below parallel, so, x3) (PR: last time failed fully at 3rd rep, not even to parallel so recorded 160×2)

3x: 160, 165(PR), 170 (x2) (PR)

1x: 175(PR), 180 (PR)

Holy strong woman!!!

5x(185, 195, 205)

3x(215, 225)

1x(240)

started heavy ran out of gas and time

Cant make it to 6:30 PM class today, my spot is available.

115, 135, 150 x 5

160, 170, 185 x 3

205 x 1

225 x 1

240 x 1 ( parallel)

Nice working with you too Kistin!

5: 83

3: 93 – 103

1: 103, 108, 110

(We may not have been great at tracking our reps, but it was heavier than my last FS by 15#)

WOD: (135, 155, 165) x 5 – All pr I guess… first time for 5

(175, 185, 195) x 3 – no pr

(210, 225, 235, 245F) x 1 – All pr!!

-Previous pr on any FS was 205 for 3

-Awesome lifting with you John… your the man

5: 95, 115, 145

3: 175, 186 (x 2), 186 (x 1)

1: 200, 206F

thanks for letting me play Alex and Nick

185×5, 205×5, 215×5 (PR).

225×3, 235×3, 245×3 all (PR) don’t think I have ever gone above 205.

255×1 (PR), 265×1 (PR), 275×1 Failed not all the way down on squat.

135/155/165 x 5

175/185/195 x 3

210/225/235/245 x 1

115, 135, 155

165, 175, 185

205, 210 (f) didn’t go down far enough, 215 (f)

Great lifting with Timbo and Thi! Thi you Killed it today! Nice work!

There is no doubt you have 210 and 215 in you!

115(x5), 135(x5), 145(x5), 155(x3), 165(x1), 170(F).

Nothing to write home about, but PRs for all.

50, 55, 60 (x5)

65, 75, 80 (x3)

90, 110, 110 (x1)

5: 95, 105,115

3: 115, 120, 125(PR)

1: 135, 145, 155(PR)

155- 1 rep max. Forgot the rest of the weights getting there

5: 53, 63, 73

3: 83, 93, 98(fail)

1: 102, 106(fail). I can’t remember the exact numbers, but it was definitely a PR!

225,245,260 x5, 275x 3, 300x 2

5 x 50,60,80

3 x 100, 110, 115 (x2)

1 x 115, 120 (F), 115

CrossFit RVA again today:

Amrap 15 mins

9 Deadlifts (155/100)

12 hand release push ups

15 box jumps (24/20 in)

8 rds, 9 DL, 6 push ups, Rx… Was wiped out after that

HDCF is still way cooler and I miss you guys!

135×5, 225×5, 255×5 (PR),

245×3, 245×3, 275×3 (PR),

315(f), 310(f), 295×1, 310×1 (PR)

5x: 80,90,95

3x: 105,110,115(2)

1x: 120 (pr),125 (pr),130(f)

5 Reps: 95, 115×2

3 Reps: 120×3

1 Reps: 125 PR

5x: 95, 115, 145

3x: 175, 195(2), 186

1x: 200, 206

165,185,205 x 5

205, 215, x 3 pr

225 x1 235×1 pr

55 –> 70. I failed at 85lbs..but think I could have done at least 75/80. Ran out of time.