Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
Review your squat form for the back squat, front squat, and overhead squat
21-15-9 reps of:
Overhead Squats
Burpees
5 x 5 Back Squats
then
1 mile Run
1 mile Run for time
Rest 5 minutes
1 mile Run for time
Keep both times within a 10 second range
5 Rounds of 7 continuous reps of:
Rest anywhere other than the ground during each round. Rest as needed between rounds.
Watch Rob Orlando do The Bear with 200 pounds.
What stops you from getting a good front rack position? Do your wrists hurt after doing front squats?
Week 2 Back Squat
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
As many rounds as possible in 16 mins of:
400 m Run
20 Push-ups
6 Turkish Get-Ups 35/53 lbs
Squat form variations by Mark Rippetoe, from Starting Strength
The full squat is a perfectly natural position for the leg to occupy. That’s why there’s a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s “bad” for the knees. ~Mark Rippetoe
50 Box Jumps (20/24 in.)
40 Medicine Ball Cleans (15/20#)
30 Burpees
20 Kettlebell Swings (big as possible!)
10 Handstand Push-ups
Back Squat 1 Rep Max
Front Squat 3-3-3
Overhead Squat 5-5-5
12 x 50 meter sprints
1 minute rest between intervals
Just a reminder that there will be NO evening classes on Friday. Saturday’s workout will take place at 8:00am as usual.
We are excited to join our intrepid group of ladies, The CrossFit Mt Olympus Sweat Angels as they tackle 70 miles of pure Red Rock Relay fun in Moab! 
5 rounds for time of:
Post total time.
Today we do the CrossFit Total–a series of three heavy lifts: the back squat, shoulder press, and deadlift. It is an excellent metric of your raw strength that we schedule 3 times per year to test your improvement.
The designer of the CrossFit Total, Mark Rippetoe, explains the workout in a CrossFit Journal Article from December 2006. (Free CF Journal download.) The following come from that article:
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
Record total combined weight for your best of each lift.
