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Posted on December 19, 2013
FAVOURITE COACHES WORKOUTS PART 3 (Post yours to comments!)
The Burgener Squat Program with the NCCF Santa Clara Strength Club. It is not the typical CrossFit WOD most think: its one day of Front Squats and one day of Back Squats per week for 12 grueling weeks! It's my favorite because of the massive gains and the amount of confidence the Strength Club crew has now going into WODs with squats!
My favorite workout of all time I think would have to be the 2011 sled pull workout because of the final sled pull. I figured out how to pull a sled and came from behind to beat Jason Khalipa in the final few seconds! It was amazing to hear and feel the crowed rally around me and go crazy as I finished. Best athletic experience of my life so far.
- Pat B
My favorite team workout is from the 2012 regionals. What I love about this workout is that it was crucial to have GREAT both verbal and nonverbal communication with your teammates. It was very apparent who practiced together and who didn't. I really thought this was a great showcase to how well you interacted with your team, and how hard you all could push each other. Also, it has a million squats in it. Yay squats. Everything I love about crossfit all wrapped into one terrible workout!
75 Back squats (95 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)/50 Pull-ups (teammates hold the bar)/25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder to overhead (65 lbs)
If the bar touches the ground, there will be a 1:00 penalty. All four team members must be together for the penalty. Team works through movements as fast as possible, one mover at a time.
- Mary Ann
this is what I think I look like when I chop wood. This is actually what I look like.
FIFTH DAY OF NORCAL CHRISTMAS
5th Day of NorCal Christmas BUY INt: Accumulate 5min in an L-Sit
Front Squat 1-1-1-1-1
tabata Front squat (75/45)
tabata Push Press (75/45)