09/04/2013 - Crossfit Steinbach

A. Front squat – 1X8 @ 65%, 2X5 @ 75%, 2X3 @ 80%; rest 90 sec. Base percentages roughly on 29/03/2013 OR most recent 1RM front squat.

B. I was hoping the weather would be better for this one, but we’ll make do indoors.

With a partner, do:

2 individual flips + 6 tire jumps (like a box jump, but – you guessed it – on the tire). Step down from the tire after the jump.

Alternate with your partner for a 3 min AMRAP. Rest 3 minutes and repeat. If we have a bunch of people at once, we may alternate groups on the tire(s).

Just to clarify: With a running 3 minute clock, Partner A does two flips, then 6 jumps, while Partner B cheers loudly. Partners switch and B works while A does their best high school cheerleader impression. Score is the total number of rounds in the 3 minutes. Rest 3 minutes and repeat.

Wear something dark coloured.

***Remember we have our skipping clinic this Saturday, April 13 at 12:30 pm. If you haven’t told me you are interested already, please do so, or write in the comments section below.***

More t-shirts have arrived!

6 Comments

trevor on April 9, 2013 at 2:38 pm

Thought the 300 lb tire would be harder…bring on the 600 lb tire!!! 😉

Esther on April 9, 2013 at 5:07 pm

oh man!!! today sounds awesome…sorry to miss it, sick in bed 🙁

Mara on April 9, 2013 at 6:13 pm

Feel better soon, Esther!
A. 1 x 8 x 120, 2 x 5 x 140, 2 x 3 x 150. Very tough.
B. I was all by myself so just did 2 3-min AMRAP using the bigger tire. 4 + 6 and I think 4 + 5 but could have been 3 + 5.

Esther on April 9, 2013 at 9:27 pm

thanks mara! i sure hope so 🙂

Colin on April 9, 2013 at 11:21 pm

Just fyi, we weighed the two tires today, and the smaller one is about 230 pounds, and the bigger one is about 370 (although that may be off because my scale technically only goes up to 320 pounds). Let’s say that the bigger one is over 320 pounds — that is probably the most accurate statement.

I did some C&J work, then the front squats. I did part B on my own, and got exactly nine rounds each time. Some people were saying that the jumps were more tiring than the tire flips, and I’d have to agree. My quads were toast from the front squats, and the tire jumps just exacerbated the situation.

Hillary on April 10, 2013 at 4:36 pm

A) 1×8 at 120#
2×5 at 135#
2×3 at 145#
B) I did it as a 2×3 min AMRAP like Mara. 7+2 each time

trevor on April 9, 2013 at 2:38 pm

Thought the 300 lb tire would be harder…bring on the 600 lb tire!!! 😉
Esther on April 9, 2013 at 5:07 pm

oh man!!! today sounds awesome…sorry to miss it, sick in bed 🙁
Mara on April 9, 2013 at 6:13 pm

Feel better soon, Esther!
A. 1 x 8 x 120, 2 x 5 x 140, 2 x 3 x 150. Very tough.
B. I was all by myself so just did 2 3-min AMRAP using the bigger tire. 4 + 6 and I think 4 + 5 but could have been 3 + 5.
- Esther on April 9, 2013 at 9:27 pm
  
  thanks mara! i sure hope so 🙂
Colin on April 9, 2013 at 11:21 pm

Just fyi, we weighed the two tires today, and the smaller one is about 230 pounds, and the bigger one is about 370 (although that may be off because my scale technically only goes up to 320 pounds). Let’s say that the bigger one is over 320 pounds — that is probably the most accurate statement.

I did some C&J work, then the front squats. I did part B on my own, and got exactly nine rounds each time. Some people were saying that the jumps were more tiring than the tire flips, and I’d have to agree. My quads were toast from the front squats, and the tire jumps just exacerbated the situation.
Hillary on April 10, 2013 at 4:36 pm

A) 1×8 at 120#
2×5 at 135#
2×3 at 145#
B) I did it as a 2×3 min AMRAP like Mara. 7+2 each time