In the sweaty mess that we become during workouts it’s natural to want to reach for some chalk to add a little more grip. However, there can be too much of a good thing when it comes to gym chalk. Lately, there has been chalky evidence all over the gym floor revealing the excessive and improper use of chalk. We know that, along with the ability of dropping weights, it’s what makes our gym cooler than the globo-gyms. However, there are right and wrong ways to utilize chalk. Think pre-game Lebron James and then do the exact opposite.
Read some of the following opinions by some of CF’s leading coaches:
“Ouch” by CrossFit One World and “How to Use Chalk” by Again Faster.
SPECIAL SHOUTOUT to Kim who celebrates her 50th birthday today. Every year she joins during her breaks in the school year while teaching out in Upland. We appreciate her hard work and dedication as she trains with us each summer. Have a great birthday Kim!
Also, THIS JUST IN…Roger has decided to join Andre and Barry in the powerlifting meet held at CrossFit San Diego this Saturday! Each man will have three attempts of their best lifts in the Squat, Bench Press, and Deadlift. Let’s get a strong group of support to go down to CFSD and support these guys! Lifting starts at 10am.
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% |
WOD – 7.18.2012
5/3/1 Squat – Week 4 Deload
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM
10 Front Squats (135/95)
120 yard shuttle run (20 meters out and back, 40 meters out and back)
8 Front Squats
120 yard shuttle run
6 Front Squats
120 yard shuttle run
4 Front Squats
120 yard shuttle run
2 Front Squats
120 yard shuttle run
Post-WOD Finisher:
1a. 10 Back Extensions
1b. 10 Weighted Sit-ups
