If you’ve been following along with our Athlete Spotlight series, you may have noticed that it’s been all ladies thus far. That is, until today. Today we’d like to wish Jay a very happy belated birthday since he celebrated his day this past Friday. If you’ve had the opportunity to work out with Jay then you know that he knows only one speed – FULL SPEED AHEAD! Since day one, he understood the intensity part fully and has tackled each task we’ve thrown his way. Having recently gotten his double-unders down, he got up on our leader board just the other night with an awesome performance during Annie. Jay also put up an impressive 300+ score in his first Fight Gone Bad last September. We’d like to thank Jay, along with his wife, Karolina, and their adorable daughter, Ella, for being a part of our community and hope that you all enjoyed Jay’s day. Happy birthday, Jay!
Started CF: April 2010 (part time)
Favorite Movement: Thruster because they hurt the worst
Least Favorite Movement:OH Squat
Favorite WOD: Fight Gone Bad
Least Favorite WOD: MURPH or Filthy Fifty
CrossFit Goals: To have enough joint mobility to do OH Squat
Best CrossfFit Accomplishment: Figuring out double unders.
WOD – 11.15.2010
5/3/1 Squat – Week 3
5 reps, 75% 1RM
3 reps, 85% 1RM
1+ reps, 95% 1RM
Use the calculator (generously provided by our friends at Brickhouse CrossFit) to find your work sets for today.
Enter your 1 Rep Max below to calculate your 4 week cycle
|Set 1||Set 2||Set 3|
|Week 1||5 x 65%||5 x 75%||5+ x 85%|
|Week 2||3 x 70%||3 x 80%||3+ x 90%|
|Week 3||5 x 75%||3 x 85%||1+ x 95%|
|Week 4 (deload)||5 x 40%||5 x 50%||5 x 60%|