Testing Day
Part 1:
30 Wall Ball Shots
30 Kettle Bell Swings
20 Wall Balls
20 Kettle Bells
10 Wall Balls
10 Kettle Bells
5 Min Rest
Part B:
10 Min to establish
1 RM Power Clean
Max Rep Front Squat at that weight
So what was your strategy today?
Go light with lots of reps?
Go heavy for just a few reps?
In between?
Why?
Think about the why!
What is your goal for the post-Open season?
Do you have one?
CrossFit can be more than just keeping you fit!
Establish a goal and think about how the workouts impact that.
Don’t hesitate to share your goal. Making it public makes you more accountable. Makes you show up more consistently. Eat cleaner. Sleep better. Work smarter (not always harder! Smarter!)
We’re going to put a little more focus on the Testing Days. They’ve been thrown in from time to time over the past year but often only as a note on the White Board that it was a ‘Testing Day’.
We don’t announce them in advance but the programming takes it into account.
CrossFit is Varied not just Random, at least in our expression of it!
As a little heads-up we will be a slightly reduced schedule over Easter weekend but we’ll have classes Friday, Sat. and Monday but likely only one per day. We’ll post schedule early in the week.
As another little teaser we’re considering some “Targeted Training” classes. These would be 1 month long sessions focusing on a particular aspect of CrossFit, eg. O. Lifting, Running, Gymnastics. Enrolment would be limited: 8 minimum, 10 max. 2 classes per week.
This would not be part of regular membership cost.
What aspect would be of most interest first (not concurrent session)?
8:00 Times / Weight / Reps
Ralph 4:51/175/3
Gerry 5:01/175/5
Marshall 5:09/155/10
Kelly M 5:19/110/1
Sheri 5:12/110/10
?? 5:24/100/6
Greg Ar 6:11/115/15
Angie 5:38/70/6
Faith 5:38/100/1
Ross 5:58/125/10
?? 5:53/125/3
Kelly L 5:49/65/7
Alban 6:18/115/10
Dave M 6:39/95/5
Ron 6:32/115/15
Corena 6:19/100/8
Chris Ga 5:50/155/10
DW 4:14/135/13/170/2
CP 4:20/65/15/130/3
Carol 4:53/75/25/105/10
Heather 5:00/105/15/125/5
Tracy 5:18/80/19/140/1
Teens Class: the teens class reviewed techniques and then hit the following WOD -
4 rounds of
15 Air Squats
10 Kettlebell Swings
5 Pull Ups or Ring Rows
Then 400m run or 25 burpees
Zach 5:34
Rory 5:38
Hannah 5:39
Tim 5:50
Ben 5:55
Isaac 6:10
James 5:40
Abby 6:30
Innis 6:20
Cameron 6:36
Alex A 7:30
Alex C 8:39
10:00 Class
Dave H 4:49/155/7
Darren 5:15/95/?
Chris Go 5:31/135/16
Matt 5:25/95/30
Chris 5:55/125/14
Rob 6:11/185/3
Adam 5:51/195/2
Ellen 5:32/105/6
Steph 5:49/105/6
Angela 5:49/ ? / ?
Anne 5:39/105/6
Hailey 6:40/55/?
Deb 6:45/55/?
Dixon 6:32/165/6
I like the idea of testing days and my goal for today was heavier weight fewer reps. I find when I go lighter on weight my form that is already challenged suffers more. I took away from the test that I can still go heavier. I now have to convince that stubborn muscle between my ears that I can actually clean that weight.
On the focused classes I would love to have the O lifting and anything that can ecourage some muscle and joint flexibility.
more of an olympic lifting focus would be my first choice!!
Looking at my performance in the Open and where I would like to see improvement for next year, I would really be interested in O Lifting, gymnastics and improving my flexibility. My goal is to improve my form, particularly on the more difficult lifts like the Squat Snatch, and to improve my flexibility/range of motion and strength which I hope will translate into being able to move more weight.
Will there be a bicep curl class?
Oly lifting for sure. Miss the Wednesday class we use to have.
Would love a running and Olympic lift targeted training class.
Sorry – forgot to write down my lift. 110# x 1 front squat.
I was more focused on a heavy lift for fewer reps – I’d like to establish a 1 rep max baseline (for all lifts) so I can create a solid plan to increase the weight.