Jan 4, 2015

Monday 15.01.05

Main WOD
Up to 6 Attempts Max Effort

- 500m Row

Strength: Back Squat
- 5 Reps at 75%, 3 Reps at 85%, Max Reps at 95%

Assistance Work
- 5x 10 Sit Ups o-or- Back Extensions

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Try to accomplish a new personal record for your 500m row. Write down your Personal Best on the Big Board and then try to beat it! Rest as needed between attempts. Before rowing be sure to stretch out, here are some tips…
  • To stretch your quadriceps, lie on your front with your legs together. Bend one leg and pull your foot into your butt. Hold this position for 30 seconds and then switch legs. For your hamstrings, sit on the floor with your legs straight in front of you. Hinge forward from your hips and push your stomach down towards your thighs. Try not to round your back too much.
  • To stretch your hip flexors, lunge forwards and rest your rear knee on the floor. Let your hips sink down toward the floor and hold. For your abdominals, lie on your front and rest on your elbows while keeping your hips pressed into the floor. To stretch your wrist flexors, place the palms of your hands flat on a table with your fingers pointing towards you. Keep your arms straight and lean back slightly to feel a stretch in the muscles of your forearms.
Strength: We begin the third week of the Wendler program with back squats. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, bench press, deadlift or overhead press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.

Here is a video for some tips on the Backsquat: https://www.youtube.com/watch?v=Vm7fQIqM9XU

Don’t skip out on the assistance work; there is research backing the importance of this in building and sustaining strength.


Chuck Lawrence said...

1:37 was my best time. Probably should have warmed up a little longer...

Jimmy Chen said...


Just couldn't get past the 1:47 mark. After the third attempt, started dipping into the 50's, which is my cue to cut sling load.


Great work today..saw alot of new PRs

It's nice to see athletes motivating each other!

Ross said...


Hey haven't posted in a while, been fighting with illness, a couple of long TDY trips in the past two months, Turkey day, Xmas and New Year's feeling like I fell way behind on this stuff.

1:38 for best round, first round, then 1:41, 1:43, 1:45, 1:41, 1:44