Max Load Testing This Week!!!!

Max Load Testing ALL WEEK

We will be doing Max Load testing all week this week. We will be testing 1-2 lifts per day. This process needs to be done for everyone. We are trying to improve your movements, track your progress, and get a baseline for the programming changes that are coming up and to focus on form.

Each day you will do your regular warm up as usual making sure to foam roll and stretch the muscle groups associated with that days strength testing. Once you have completed your warm up and stretching find one of the coaches and we will let you know where to set up for the testing.

Each exercise will involve some warm up sets. Starting with light weight you will perform a set of 10, 10, 6, 3, 3 gradually increasing up in weight. Once you have finished the last set of 3 everything from there forward will be a 1Rep Max attempt. We will be coaching your movements and form and want to see ALL 1 REP MAX ATTEMPTS.

Today’s Max Loads will be:
Back Squat

Shoulder Press

The coaches will be focused on the testing and making sure everyone is safe. If after you finish the max load testing you feel you need to do something else we suggest you work on a skill off of the board that you may not have yet or you could set up a mat and do Annie.

Annie
For Time:
50, 40, 30, 20, 10 Reps of
Double Unders
Sit Ups

Endurance WOD’s 3/2 – 3/8

Endurance WOD’s:
Airdyne – 8 x 1:00 Max Cal / 2:00 Rest

Rower – 4 x 500 m Row / Rest 3:00

Running – 4 x 800 m / Rest 5:00

Warm Up 3/2 – 3/8

500 m Row
50 ft. Leg Swing / Knee Hug
50 ft. Walking Lunge w/ Instep Stretch
3:00 Foam Rolling
20 Sledgehammer Swings (Each Side)
25 PVC Pass Throughs
1:00 Banded External Rotator Cuff Stretch

15.1 and 15.1a

Make sure you show up for your heat time and are ready to go. This is going to be a busy day and we want to make sure we keep it running as smoothly as possible.

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 Deadlifts 115/75
5 Snatches 115/75

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

 

(Scaled men & women 18-54)
Complete as many rounds and reps as
possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)

 

(Masters 55+)
Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

 

(Scaled Masters 55+)
Complete as many rounds and reps as
possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
* Ground to overhead is allowed

 

Heat Sign Ups Required for Saturday 15.1

We will be running Heats on Saturday for the CrossFit Open WOD 15.1 & 15.1a. YOU WILL BE REQUIRED TO SIGN UP FOR YOUR HEAT TIMES AND HEATS WILL BE CAPPED AT 10 PEOPLE PER HEAT WITH NO EXCEPTIONS.

HEAT TIMES WILL BE 7:30, 8:15, 9:00, 9:45, 10:30, 11:15. sIGN UP ON THE WHITE BOARD IN THE GYM OR EMAIL TERRY@CROSSFITFOREVERSTRONG.COM TO REQUEST YOUR HEAT TIME.

This is a large 2 part workout that will require a lot of instruction and organization. We have spaced the heats out to be able to dedicate the time and training you deserve and need to perform your best on this and will need your cooperation is appreciated.

“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Failure to Meet Goals = Burpees

This workout comes with set goals and standards to be met. If you miss your numbers or goals you will need to make up those reps with Burpees.

4:00 Plank Hold (Flat Elbows and Toes Plank must be held for 3:00 or a total of 240 seconds. If you make it all 4:00 there will be no penalty. If however you come out of the plank early it is 1 Burpee for every second from the time of your initial drop. The modification will be a 3:00 plank hold)

:10 Sec Transition

3:00 Max Rep Sit Ups (Feet will be supported by DB’s or a partner if you wish. the goal for the 3:00 time frame is 120 Reps. If you complete them all then there will be no penalty. If you don’t it will be 1 Burpee for every missed rep. The modification will be a 100 Rep goal.)

Your score will be burpee reps for each round. Low Score wins of course!!!!

Heavy and Strict

Ok, it’s time for the 2015 Crossfit Open and we will doing the first of the five weekly workouts this Saturday. If anyone wants to come in, we will be watching Rich Froning vs. Matt Fraser after the LIVE announcement of 15.1 on Thursday at 6:00 pm on our big screen.
And remember, if you haven’t signed up for the Open yet, this year they are going to have a “scaled” division. This will allow you to see where your strengths and weaknesses are, and to see how you rank in the city, state, country, and world. Register Here if interested.

6 Rounds for Time:
2 Deadlift 315/200
200 m Run
2 Strict Handstand Push Ups

Dip Ladder

We wanted to give everyone a heads up that next month we are going to be trying some new things with the programming and mixing it up. March will be a trial month for this but as your trainers we have talked and are trying to do a few things all at once. We are trying to work to get you all to your goals and make your time in the gym productive, we are trying to address all of the people that have asked for more specific programming or those that have been hesitant to get into the strength program, and we are also trying to wrap up all of the things that you need from your hard work wrapped into what you like. This isn’t always an easy thing but we’d like to give March a solid effort on this new system.

For Time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Reps Ring Dips
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Front Squat 155/105

Unbroken

1 Round for Time:
50 UNBROKEN Double Unders (Modificaton will be 300 Unbroken Singles)
50 Wall Ball 20/14
50 Pull Ups
50 UNBROKEN Double Unders (Modificaton will be 300 Unbroken Singles)

Strength WOD’s 2/23 – 2/28

Strength WOD’s:

Week #4 this is the deload week. We will be testing Max loads next week to allow for everyone to start on the next strength program.

Endurance WOD’s:

Running: 2 x (200m, 400m, 800m) Rest 1:1 for each distances and then repeat

Rowing: 20 x 10 Calorie Row As Fast as Possible Rest 1:00 between

Airdyne: 2 x 5:00 Max Calories Rest 5:00 between efforts

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