THURS 04.25.13 Quarterly Progress Checks next week…

Quarterly Progress Checks are next week!

Here’s a sneak peek at what is coming up so you can plan your workouts accordingly. We HIGHLY recommend you get in on the lifting days (Tues & Fri) if possible, so that you can test your max lifts. It will be important to know these numbers getting into our next strength cycle in May.
MON 4/29
5 rounds for time:
7 handstand push ups
14 pistols
21 double-unders or 75 singles
TUES 4/30
Olympic Total:
15 minutes to work to 1 heavy snatch (your 1-rep max)
15 minutes to work to 1 heavy clean & jerk (your 1-rep max)
WED 5/1
As many rounds & reps as possible in 20 minutes:
20 thrusters 135/95#
20 pull ups
20 burpees
THURS 5/2
1 rep max weighted pull up, THEN
For time:
Row 250m
15 kettlebell swings 70/53
25 burpees
15 kettlebell swings 70/53
Row 250m
FRI 5/3:
CrossFit Total –
Find your 1-rep max of back squat, then strict press, THEN deadlift. Add up all maxes for your CrossFit total score.
THEN 1-minute AirDyne test for max calories.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 4/28 or 5/5 from 12n-2p with Dyer OR on Saturday, 5/4…
2. Goal-Setting & reflection: At the beginning of class on Mon, Tues & Wed, 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 Lis next Saturday, May 4th from 12n-1p for a free 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 iPhone app, or you can track through the Zen Planner web page.
4. Saturday is a Make-Up Day. Next week ONLY, we won’t be doing a Team WOD on Saturday. Instead, in each of the three classes, 9, 10 and 11, you’ll have the chance to make up a workout you missed earlier in the week.

Lis sets the state record at Powerlifting for Pink with a back squat of more than twice her bodyweight… 130 kg/286# (bodyweight 142#). Thanks to Ian for catching the footage!

Yoga tonight at 8:15p with Laura!

Workout of the Day (WOD)

A. Every 4 min for 5 rounds:
A1. Deadlift 6-9 reps @2010 tempo, 15sec rest
A2. Dumbbell Single-arm press L 6-8 reps @3010 tempo, no rest
A3. Dumbbell Single-arm press R 6-8 reps @3010 tempo
B. For time: 21-15-9 –
Wall balls
Plyo push ups

And coming tomorrow…

A. Goat work: 10 min to work on a skill of your choice
B. Every 3 min for 3 rounds:
B1. Dumbbell Kneeling torso row, 6-8 reps each side @3010 tempo, 15sec rest
B2. Dumbbell External rotation, 8-10 reps each side @3010 tempo
C. Helen:
3 rounds for time –
400m run
21 kettlebell swings
12 pull ups

Join the discussion One Comment

  • John Dyer says:

    Great video! Lis, so just to clarify, you're allowing people to defer their baseline retest to Saturday or Sunday even if it's their first workout of the week, did I read that right? Personally, I think that the baseline makes getting a good CF Total or Olympic total more difficult. So, the flexibility to not have to do it on those days would be nice.

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