Carol’s 2011 Halloween Costume:  The most epic example of masculinity she could find

Those thrusters yesterday were heavy.  They’d feel lighter if you squatted more.  In my experience once a male athlete front squats 300# and a female athlete over 200# most Crossfit Rx’d loads feel relatively light and manageable.  The squat cycle were on is simple and one I’ve used successfully with a large number of athletes.  You’ll pick a load that’s around 80% of your 1RM and squat it for 5 sets of 3.  Next week will be 85%, then 90%, and finally 95%.

1/Nov/2011 Tuesday WOD “Snow is here”

Front Squat 3, 3, 3, 3, 3 @ 80% then:

Complete 8×20/10 Tabata intervals of the following with 30 seconds rest between movements:

Tabata Box Jumps (24/20)

Tabata Calories (row)

Tabata Burpees

Rest 30 secs then immediately hang from the pullup bar as long as possible and record time to whiteboard along with lowest round of each tabata movement.