CrossFit Competitors meet this week Tuesday and Thursday @ 5:30 pm and Sat @ 10:00. Again, if you are interested in a competition style program, this is for you. Be ready to train for 90 minutes +. You will be spending a good deal of time working on the olympic lifts, gymnastics skills, and conditioning of varying lengths. This program does not coincide with the class CF program and they should not be done together. Talk to Zach or Matt if you are interested, or if you have questions about what to do on days this group doesn't meet.
This week we are going to go ahead and kick off a few benchmarks! Today and Friday we will be putting you to the test to get a baseline for the next 6 weeks of training...as well as to see what you are made of!
Friday we will test your maximal strength with the Port City CrossFit total...1 rep maxes of each of the following: front squat, bench press, and deadlift. Keep in mind, this workout will definitely take you more than an hour. For our evening classes, we will run three 90 minute classes to accomodate this longer workout. Classes on this Friday evening only will be at 4:00, 5:30, and 7:00.
Today, will be a test of your overall strength and conditioning, stamina, endurance, and will power, among others. This workout is designed to test you in several domains as well as to push you outside of your comfort zone. Be sure to come to the gym rested, hydrated, and well fed. If you are relatively new to the gym, this workout will have several ways to scale it, so don't miss out!
Also, starting this Saturday, instead of running buddy WODs at 10 and 11, we will be changing the 11 am class to a supplemental strength workout. If you are looking to get another day of squatting and benching in, this is the time to come! This workout will coincide with the rest of the week's program.
Tomorrow, we will start a 6 week KB volume program. Every WOD will start out with a set of heavy KB swings. These are in place to provide some extra work for the low back, glutes, and hamstrings. Week 1 will start with 40 swings a day. Bust it out in one set, or break it up if you need to. They can be done a little on the heavy side.
40 KB swings
30 Front squats (RX: bodyweight, 3/4 bodyweight)
30 Dead-hang Pull-ups (20 for RX females)
30 Deadlifts (RX: bodyweight)
300 m Farmer's carry (RX: 53 / 35 lbs each hand)
1 mile Run
Weightlifting: (Week 1 of 3)
For the next 3 weeks we will drop the rep range slightly and change our exercise selection slightly. You will see more positional work (OH squats) and a slight turn towards more of the full lifts. We will be doing full cleans Tuesdays and full snatches Thursdays, as well as both of the lifts on Saturday.
3 RM, 95%x3, 90%x3 for all:
*Get at least 5 sets of each exercise.