THUR 02.11.16 1st Quarterly Progress Checks Next Week!

Quarterly Progress Checks

Next week 2/14-2/21 is the quarterly progress checks where we retest workouts from the previous year. 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 2/14 or 2/21 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 into the beginning of 2016 and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, February 18th from 6:15-6:45pm 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.

Terry and Sarah working on banded squats
Terry and Sarah working on banded squats

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps on final set.

B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball

Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.

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