Partner shoulder stretch after the warm up
Quarterly Progress Checks
Next week 12/7-12/13 is the quarterly progress checks where we retest from August, May, and Feb of 2015. There will be benchmark WODs or lifts each day.
Is this your first Quarterly Check-In Week?
Here's what's about to go down...
1. Retest your baseline!
For one of your workouts for the week, you'll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/6 or 12/13 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection:
At the beginning of class on Mon & Tues, we'll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Tuesday evening, Dec 8th from 7:15-7:45pm for a goal-setting workshop. We'll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results!
If you haven't been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
December Save the Dates4th Quarterly Progress Checks:
Starting Week of 12/7
CFM Holiday Party
Friday 12/11 7-10pm
CFM Star Wars VII Premiere
Thursday 12/17 9:30pm
Saturday 12/19 All Classes 9, 10, 11am
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD)A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.
B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/120, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
Rest 1 minute between rounds
Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.
And coming tomorrow...A. Power Snatch:
In 15 minutes work up to a heavy single
B. 12-9-6 Rep Rounds for Time: [12 Minute Time Cap]
Power Snatch (m = 75/105/135 w = 55/75/95)
Burpees over bar
Post load for Snatch and time for WOD. Ex 190#, 7:50 L3.