Hey Crew !
I for one am super excited for testing week on Monday! You have all put in the work and its time to reap the rewards of all that work. Some of you have started seeing PB’s rain already with more to come on the horizon! If you haven’t hit any PB’s yet then you should be feeling more solid in your squat and deadlift with the numbers you are currently hitting.
We will have Friday off the heavy squats this week. We will bench for those that missed it with the focus on the squats and just for the weekend gainz. Rest up as much as possible and ease off the shady food choices so come Monday you are feeling good and ready to get your prize on the Squats.
Going forward we have the 12 days of CrossFit which you can read more about here with Coach Phil’s Blog. Then we have a normal class programming to keep you ticking over for the X-mas period with a mix of strength and classic CF programming. Come the new year we have a cycle on Power Endurance and Strength Endurance to get you ready for the open and to start applying your new found strength. There will be more info on the new cycle soon. For now , pump yourselves up , cheer each other on and smash those PBs!
Testing week itself will be as follows:
*PLEASE PLEASE PLEASE!* – Make sure you log your scores on Beyond the whiteboard and or the PB board so I can track how you have all done and where I might need to make adjustments to the programming going forward. The more info I have the better job I can do and then the better you will perform!
A) 5 Rep Max Back Squat
B) Max Rep toes to bar
C) Max Rep Double Unders
Woohoo! Gain day for the squats where we can really take our time with the squats and ride the wave from the all the work you’ve put in.
The max rep toes to bar will be a test for the next cycle so even if you scale ensure you keep a record of the number of reps completed.
For the double unders just go for max rep and see where the faults start appearing , is it fatigue or are your arms flailing about uncontrollably ? IF you havent got double unders then START practicing now and NOT 1 day before the open !
CrossFit Open 15.5
Row for calories
Ok, I get it no one wants to do this WOD. However it IS a great test and perfect for our next cycle. Even if you don’t PB from the last time you did it then don’t worry. You are coming off a strength cycle but it will give you some targets for the next cycle. Suck it up and come in even if you dont want to.
Recovery day or make up session if you miss a lift.
Exactly what it says on the tin crew. If you missed a day or will miss Thursday/ Friday and want to get it in here then do so.
A) 5 Rep Max Deadlift
B) Max Rep Strict Pull Up/ Chin Up
C) Max Rep Kipping Pull up / Chin Up
Deadlifting gain train! Get fired up , grab a buddy to lift with and pick up the heavy thing!
Max Rep Strict Pull up is a re-test from the last cycle. We have done a ton of work on the Pull up and accessory work around it so lets see how you’ve progressed.
Max rep kipping is a test for the next cycle.Again make a note of any scales and take note of where the breakdown starts happening. Is it a skill element with the kip or is it a strength/Fatigue issue.
A) 3 Rep Max Power Clean
B) 30 Second Airdyne output test
Power Cleans heavy 3 ! Focus on the catch position and get to lifting !
30 Second test isnt pretty we all know that but its only 30 seconds …. how bad can it be ? 🙂
My Favourite Open WOD of all time : 14.4
14 Minute AMRAP
60 Calorie Row
50 Toes To Bar
40 Wall Balls 9/6kg
30 Cleans 60/40kg
20 Muscle Ups
This is the most “Open” open WOD if that makes sense haha. Everything you could possibly see in a Open WOD is pretty much here. Its a perfect test of speed, skill and strength. Strap up and hit it hard.
See you in PB city!
– Coach Milo
– Next week is testing week! Time to see the progress from the strength cycle
– The gym is closed this weekend for a CrossFit Level 1 Seminar, but on Saturday we are going to Flip Out Trampoline! Contact firstname.lastname@example.org for more info.
– A reminder that if didn’t fetch your shoes from the shoe rack they are in the cubby hole bag storage. They will remain there for the rest of this week. On Friday the 24th they will be shipped off and donated to a new home!
Workout of the Day for – CrossFit
A) Deadlifts: 3 x 5, across
*Add 2-5 kg from your last deadlift session
B) Performed “Fight Gone Bad” style
3 Rounds, 1 minute per movement, for max reps:
Dumbbell hang power clean 22/16kg
Wall ball sit-ups
Jumping split squats
Assault bike / Row for calories
Workout of the Day for – Structural Strength
If you completed this two weeks ago, aim to add load
A1) Dumbbell hex press x 10-15 reps
A2) Single arm dumbbell row x 10-15 reps
B1) Single leg deadlift with kettlebells x 10-12
B2) x 10-12
C1) Dumbbell hammer curls x 12-15
C2) Tate press x 12-15
D1) Single arm dumbbell high pull: 10-15 per side
D2) Front rack box step-up: 8-12 per side
*Rest 30 seconds between movements, and 2 minutes between sets
*All movements to be performed with the tempo 31X1 (3 seconds eccentric, 1 second pause, fast concentric, 1 second pause)
Workout of the Day for – MetCon
4 x 250m row
1 minute rest between efforts
4 x 400m run
2 minute rest between efforts