Congratulations to our competitors

Posted by Geoff Sallee on Feb 5, 2012 in WOD | 0 comments

Happy Monday to you, hope you all had a great weekend. We had a good showing at the NLI event on Saturday, here are the results:

Masters 40-52 Male

• Jay D. – 2nd
• Bill P. – 10th

Divison III Male

• Louie R. – 9th

Division II Male

• Alex P. – 10th
• Alex G. – 19th
• Aaron C. – 50th
• Ryan H. – 59th

Divison II Female

• Gabi R. – 1st
• Laura S. – 5th

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Workout of the day 02/05/2012

Posted by acole on Feb 5, 2012 in WOD | 0 comments

ENDURANCE

WORKOUT OF THE DAY

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OPEN GYM 02/04/2012 “WORKOUT OF THE DAY”

Posted by crossfit714 on Feb 3, 2012 in WOD | 0 comments

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No 7AM Tomorrow, Open Gym from 8-10 Only

Posted by acole on Feb 2, 2012 in WOD | 0 comments

Overhead squats, burpess, AND GHD sit-ups? Dang! It’s only twelve minutes though, so you won’t die. Focus on perfect form on the overhead squats, even if it means you have to go lighter. No point in drilling crappy form with too-heavy loads. We’ll finish up with some Tabata squats, just for funsies.

Tomorrow is the first event of the Summer NLI series (yes, we know it’s only February, we didn’t name it). A lot of our athletes will be competing, including some of the coaches, so if you ever wanted to yell at Aaron or Ryan to go faster now’s your chance Due to the fact that a lot of us will be there we won’t be having a 7:00AM class Saturday morning. Geoff will be here from 8:00 to 10:00 though for open gym, so feel free to come at that time. That’s it for this week. Have fun and train hard!

Deadlifts and Burpees

Posted by Geoff Sallee on Feb 1, 2012 in WOD | 0 comments

Today is day 2 of our strength programming. Same percentages/reps as yesterday. There have been a few questions about the programming that have come to my attention so I wanted to take the time to address them:

Each cycle is 4-weeks. The reps and percentages are as follows

• Week 1: 5@65%, 5@75%, 5+@85%
• Week 2: 3@70%, 3@80%, 3+@90%
• Week 3: 5@75%, 3@85%, 1+@95%
• Week 4: 5@40%, 5@50%, 5@60% (deload week)

After a 4-week cycle we increase the number you’re basing your percentages off by 5-15 pounds, depending on the lift. So, for example, say you are using 200 lbs. as your max for back squat. For the next cycle you would use 210 lbs. and base your percentages off that. This is why it’s imperative that you use the same “Max” throughout the cycle, so you know how much to increase it for the next one.

Today’s metcon is short but brutal. If you suck at burpees you might want to try doing 6 or 8 per round, as 10 will pretty much push you to the brink even if you’re good at them. Have fun!

Warm up
3-min double-Unders
Stretch
Strength
Round one- deadlift 65% 5 reps
Round two- deadlift 75% 5 reps
Round three- deadlift 85% 5 plus reps
Workout of the day
10 Burpees on the min for 10 min.

Start of new strength cycle and programming

Posted by Geoff Sallee on Jan 31, 2012 in WOD | 0 comments

Hey there folks. This is a long post, so please read everything thoroughly.

Today is February 1st, and that means we are now fully running our own programming. We’re going to be doing a few cycles of Wendler 5-3-1 as our strength focus, then we’ll re-test with another CF Total in 8-9 weeks. I want to stress to you a few things so we’re clear on what is expected:

1) You need to know your 1RM in the back squat, shoulder press, deadlift, and bench press in order to do this thing correctly. Don’t show up today and be like “What weight should I use?” (unless you’re brand new and don’t really have a true max yet, in which case we’ll probably just have you work a simple linear progression instead). We’re going off percentages here so it’s imperative you have your max memorized.

2) If you only come on certain days of the week, and you miss a particular strength day, you are still expected to make that up every week. So say you come Monday, Wednesday, Friday, and Saturday, thus missing deadlift day on Thursday. You should come in a few minutes early on Friday or Saturday and make it up. The nice thing about the 5-3-1 programming is that it goes very quickly so you should be able to make up a workout in 10-15 minutes including warm-ups. The program doesn’t work if you don’t do it correctly.

3) The last set is to failure, or just shy of it. The goal is to work up to that final set and go all out. That last set is where your gains are made, and they allow us to see where you’re making progress throughout the 4 week cycle. Don’t give partial effort on these! If you need a spotter to feel safe maxing out then get one, or set up the safety bars if you’re squatting.

If you do this correctly you *will* get stronger and you *will* improve your work capacity beyond what you could do if you were just doing conditioning workouts without a strength bias. We’ve seen it time and time again that those who spend the time to get stronger are better Crossfitters overall.

Another thing that needs to be mentioned is that starting next week we will be limiting the Olympic weightlifting class on Wednesday evenings to existing members every week except the last week of the month, which will be dedicated to new members who have not had instruction on the fundamentals of the Olympic lifts. Tonight I know we have a few newbies signed up, and that’s fine, but from now on new members will only be allowed the last Wednesday of each month. This is to streamline the teaching process for new members as well as free up the coaches to spend more time actually coaching those members who wish to improve their technique.

Phew! Alright, that’s it for today. As always have fun and train hard!