 Lots of hard work yesterday to find some really good data points in your testing! We'll keep it going today with Back Squats then a few more skills tests.
Strength: Find 1RM Back Squats Skills Test(s): Pull-ups, HSPU, Ring Dips  Awesome job on the Snatches and Clean & Jerks yesterday! You guys put in a ton of work...and more importantly...you're REALLY paying attention to your form and technique. AWESOME!
Skills Test(s): Max DUs, L-sit holds, T2B, and MUs Conditioning: Run 400m 20 Shoulder-to-OH (135/95#) 30 Squat Cleans (same) 40 Over-Bar Burpees  This is TESTING WEEK! It's not all about 1RM this time - we're testing skills as well.
Remember "testing" and "training" are not the same...so while some of these days will leave you in a pool of sweat, others may not. You've been training hard...now it's time to see where you land. Today, you'll find your 1RM Snatch and work up to a heavy (possibly a 1RM) Clean & Jerk.  90-day Paleo Project peeps: it's time to hit Benchmark #2 again - "Morrison" is on tap for you guys!
Everyone else - we hope you enjoyed the de-load week. Let's kick it back into gear with the "Filthy Fifty" WOD! For time, complete the following movements: 50 Box Jumps (24/20") 50 Pull-ups 50 KB Swings (35/25#) 50 Walking Lunges 50 K2E 50 Push Press (45/35#) 50 Back Extensions 50 Wall Ball (20/14#) 50 Burpees 50 Double-Unders *compare to 4-13-13  Here's a fun little Team WOD for you guys. Don't worry about finding a partner before class, just split into teams of 3 when you arrive.
4 sets: (5:00 AMRAP / 3:00 Rest) 3 Box Jump Overs (24/20") 6 KB Push Press (55/35#) 9 KB Swings (55/35#) Only 1 person will work at a time. That person must complete a full cycle before the next team member can start.  Be sure you scale appropriately this week. Some of the skills should be difficult, but the weights should stay lighter so you can de-load and prepare for next week's Testing Week. Eat well, hydrate, get plenty of rest, and recover properly so you're ready to go!
Strength: Back Squats Conditioning: 4 Rounds 10 Wall Ball (20/14#) 10 Push-Ups *compare to 1-14-14  Organization Impact is a local leadership consulting company that helps individuals, teams and organizations reach their goals. The company's podcast - Impact You - has some fantastic nuggets of wisdom for everyone from the seasoned executive to the newly hired leader...and we were honored to meet for an interview earlier this month. Coach Brandi sat down with the CEO, Kayla Barrett, for the company's latest podcast episode "From fitness to business – how to coach for success". Check it out HERE.
Strength: RDLs, Press, DB Box Step-ups Conditioning: 3 Rounds 10 Heavy DB Ground-to-OH 10 Pull-Ups  Please help us send HAPPY BIRTHDAY wishes to Pugsley today...and be sure to ask him about his recent world travels when you see him. He's got stories galore!
Strength: Front Squats, MUs, and HSPUs Conditioning: EMOM for 5:00 10 Press/Push Press (60-70%) *compare to 1-8-14  Please help us welcome the newest graduates of our 101 program!
From left: Dustin, Abigail, Trina, Jeremy. Be sure to give these guys and gals a big CFH family welcome when you see them in the group classes. Strength: Snatch Balance + OH Squats Conditioning: Ball Slams, L-Raises, Push-ups, and DUs  To kick off your Easter weekend, we're going to have a little fun with Easter eggs today. Come on in, choose your egg, and discover your WOD. That's right - total surprise and everyone will have something different. Remember, part of CrossFit is being prepared for the unknown!
 Registration for the May 31 in-house partner competition is NOW OPEN! Pick a partner, come up with a team name, and REGISTER before Friday, May 9. That's three weeks away, which is plenty of time to muster up all the courage you need...so no late entries will be accepted.
Strength: Bear Complex Conditioning/Skill: 3 sets 10 Pistols 3 MUs 10 Candlesticks  Please help us send big HAPPY BIRTHDAY wishes to Darlene Oliver today!
Strength: Heavy Push Jerk / Split Jerk Conditioning: 15:00 AMRAP 10 Wall Ball (20/14#) 20 Box Jumps (24/20") Run 200m  Please help us send big HAPPY BIRTHDAY wishes to Manda Patrick today!
Strength: Heavy Deadlifts Conditioning: 3 sets: 10 OH Squats Rest :30 10 Ring Dips Rest :30  Who has two thumbs and approves of today's workout? Jim! Of course, we didn't really ask him...we just think it's a good pic (thanks Charlotte).
8:00 AMRAP 5 Thrusters (135/95#) 10 Power Cleans 15 Pull-Ups THEN REST 4:00 THEN 8:00 AMRAP 20 KB Swings (55/35#) 30 Lunge Steps 40 Double-Unders THEN REST 4:00 THEN 8:00 AMRAP 10 Burpees 20 Push-Ups 30 Sit-Ups  We are born with an innate ability to move and use our bodies the "proper" way, which is why a toddler's squat looks like this. We can learn a lot from the young ones in our life!
Strength:Back Squat Conditioning: A few work/rest rounds of High Knees, Back Extensions, and Mountain Climbers  It's time for another fun partner WOD! You and your teammate will use the SAME kettle bell and the SAME medicine ball; all other movements can be scaled per person.
If you don't have a partner lined up, don't worry. We can pair up in class before jumping in, or adjust for a solo WOD as needed. For time, complete the following list (note the pacing movement below): 40 Box Jumps (24/20") 40 Pull-Ups 40 KB Swings (55/35#...or heavier) 40 Lunges 40 KB Push Press (same KB) 40 Wall Ball (20/14#) 40 Burpees 40 Sit-Ups *Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit-up is complete. *Compare to 1-12-13  Setting goals is a HUGE part of achieving success. We've talked a little in our private Facebook group about your 2014 goals, but let's start breaking those big items down to monthly/weekly tasks. What small steps can you take each week to get closer to that goal? We're talking anything from stringing together 10 perfect-form push ups or achieving a handstand...to starting a food log or increasing your water intake...to taking the TV out of your bedroom or getting at least 8 hours of sleep. There are plenty of things each of us could work on, so you just have to pick one of them and stay focused. What's your April/May goal? How are you going to achieve it?
Strength: Turkish Get-Up (with KB or Odd Object) Conditioning/Skill: "Bar Hold" (75/55#) Change positions every :15 for 6:00 -Top of Deadlift -Clean to Front Rack -Push Press & Lock Out -Back Rack -Push Press & Lock Out -Front Rack *compare to 12-4-13
 It's time to place our next order of Progenex products. We have Recovery in stock now, but let us know if you want to order a specific flavor, Muscle, Cocoon, Omega+, or the pre-workout Force. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community.
Today's workout: 5 Rounds (rest 2:00 between rounds) 3:00 AMRAP 3 Power Cleans (135/95#) 6 HR Push-Ups 9 Squats  Please help us send big ole' HAPPY BIRTHDAY wishes to Jennifer Perrier!
It's a total strength session in the box today - first Deadlifts, then Front Squats. ENJOY! |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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