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Summer of Squats

Summer of Squats

Summer of squats...so you can do this!

Warm-up: 10 OHS, 10 Mobility Lunges, 10

Clean: 3-3-3 (Touch-N-Go), 2-2-2 (Touch-N-Go), 1-1-1

MetCon – 5 Rounds for Time:
10 Squat Cleans (50% of final single)
15 Burpees
Rest 1 Minute

Summer of Squats Details:

First of all, athletes participating need to test their 1RM BS and base #’s off of that the first week in June. We will program it into the week, but if you miss it you will have to find a time to test. Scoring will go as follows after that has been base-lined.

There are 5 different ways you can get points: Volume of BS in a month, volume of FS in a month, volume of OHS in a month, matching points in all 3 squats in a month, and #’s increased on your BS at the end of the summer.

1. Volume of BS:

1RM BS x 15 = total pounds you must BS throughout the course of a month to get 1 point. However you can’t squat 95# all day, you can only count squats of 80% or higher of your 1RM toΒ build up to your point(s).

Ex: if my 1RM BS is 100#, I have to squat at least 1,500# throughout the course of a month with weights of 80# or higher to get 1 point for that month. Obviously, points will accumulate throughout the month…

2. Volume of FS:

1RM BS x 12 = total pounds you must FS throughout the course of a month to get 1 point. All FS must be done at or higher than 65% of your 1RM BS to count toward your point.

Ex: if my 1RM BS is 100#, I have to FS at least 1,200# to get 1 point for FS and they must all be done with weights of 65# or higher to get 1 point.

3. Volume of OHS:

1RM BS x 10 = total pounds you must OHS throughout the course of a month to get 1 point. All OHS must be done at or higher than 50% of your 1RM BS to get a point.

Ex: If my 1RM BS is 100#, I have to OHS at least 1,000# to get 1 point for OHS and they must all be done with weights of 50# or higher to get 1 point for that month.

4. Matching points in all 3 squats in a month

For every point received in all 3 squats throughout a month, an additional 2 points will be given (to promote and encourage people to OHS and FS).

Ex: If I accumulate 4 points for BS, 4 points for FS, and 2 points for OHS over the month of June, I will get an extra 4 points.

5. #’s increased on your BS at the end of the summer.

On an additional note, strength squats done in class count towards your points for the week (as long as they are 80% or higher of the baseline 1RM).Β Each month you will retest your 1RM squat to get a new baseline for percentages.

There is going to be a sweet A shirt made for those of you who reach a certain point total. We have not decided what this point total is yet.

Big ass big squat,
<3 Coach Miss J

By | 2017-04-25T14:38:38+00:00 May 24th, 2012|CrossFit Ktown Knoxville, Uncategorized|13 Comments

13 Comments

  1. Ben May 24, 2012 at 1:41 am

    This sounds fun!

  2. Heather May 24, 2012 at 2:03 am

    The math confused me, but you can count me in! I gots a big ass…. :)

  3. Braers May 24, 2012 at 2:31 am

    (You know this is serious, considering the source)

    This is too much math.

  4. Dougie May 24, 2012 at 1:04 pm

    I think the math is easy. Just keep good notes on what weights you’ve done.

  5. samantha May 24, 2012 at 1:54 pm

    @braers I agree and I am asian (typically good at math)

  6. Coach CBo May 24, 2012 at 2:55 pm

    It’s really not that hard.
    1: Squat as heavy as you can for 1 rep.
    2: Multiple that # x 15, 12, and 10 to find out how much weight you must move to receive a point.
    (Ex: if my 1RM is 100#, then 100×15=15,000, so I must BS 15,000# in a month to get a point for BS. 100×12=12,000, so I must FS 12,000# in a month to get a point for FS. 100×10=10,000, so I must OHS 10,000# in a month to receive a point for OHS)
    3. Multiple your 1RM BS by .80 for BS, .65 for FS, and .50 for OHS
    (Ex: if my 1RM is 100#, that would be 100x.80=80#, so I would have to BS 80# or higher to count toward my BS point(s), 100x.65=65#, so I would have to FS 65# or higher to count toward my FS point(s). 100x.50=50#, so I would have to OHS 50# or higher to count toward my OHS point(s)
    4. Every time I accumulate 3 points in all three squats in a given month, I will receive an additional 2 points.
    (Ex: In June, if I get 3 BS points, 4 FS points, and 2 OHS points, I will get an additional 4 points. This is because I received 2 points in all of my squats. Each point matched across the 3 squats = 2 points.
    5. #’s increased to your squat at the end of the summer = extra points (not entirely sure how I want this to happen yet)

    There you have it, I don’t know if it can be laid out any easier. If you want me to do your math I’ll be happy to do so – just squat a 1RM and I’ll tell you what to do next!

    CBo

  7. braers May 24, 2012 at 3:07 pm

    You can’t call it easy if you have to post an equally long explanation for it…

    Love yus ;)

  8. Coach CBo May 24, 2012 at 3:31 pm

    Sometimes you just have to take someone’s hand and walk them through it. :) You feel like beefin’ up those legs this summer?

  9. crossfitktown May 24, 2012 at 4:59 pm

    Btw, CBo 100×15 = 1500 not 15,000. Which would be really difficult to accumulate for just one point.

    Here’s MY numbers for more people who are confused…
    1RM BS = 185
    185 x 15 = 2775 (This is what I need to accumulate in the back squat for 1 point)
    185 x 0.8 = 148 (I need to back squat at least this heavy for points to count)

    I could squat 150x3x5 = 2250. So now I am very close to that back squat point. Maybe Finish it off with some heavy squat singles another day.

    The math is good, you peeps need to flip your brains on. ;-)

  10. Coach CBo May 24, 2012 at 6:06 pm

    Oops – too many zeros.

  11. Dougie May 24, 2012 at 8:40 pm

    Mental sweat is good. Math is easy. Bring me your homework, friends, and I will do it for you. In my head, nonetheless.

  12. Rise Up May 25, 2012 at 5:14 pm

    Nobody worry, I will wear my Casio calculator watch for the rest of the summer.

  13. Dougie May 25, 2012 at 6:43 pm

    Blake will bring his Blackberry to help with the maths.

Comments are closed.