First testing period of 2015

Dear Members,

Next week we begin our 1st testing period of 2015. Over the next two weeks we will be scheduling a series of different benchmark workouts. This will be the perfect occasion for those who started CrossFit recently to set a benchmark for this year which will allow you to review your progress throughout the next months. For the experienced members this will be a good test of your current strength and metcon levels before the Opens start end of this month and to fine tune your training if needed.

The schedule is designed to allow you to test yourself while making sure you are fresh for each attempt. It is important for you to be selective so as to be well prepared for each workout and not to over exert yourself at any point in time.

While we urge you to always record your times, weights and reps for these two weeks it is especially important so that you can get a clear sense of what your limits are. This will allow you to adjust the workouts accordingly for the next 12 weeks for optimal results.

If you have questions on how to adapt and combine your CrossFit training with other sport training or you are planing to run your first marathon this year, learn how to climb or start Capoeira etc., don't hesitate to contact Coach Moritz or Coach Stephen. Also if you are interested on learning a specific skill, need some help with a special movement, or just a little tailored workout once in a while especially for you, extra advice or motivation, just reach out to the coach of your preference, all Coaches are happy to help you with a one-to-one personal training.

As always if you have any questions about this process please contact our head coaches.   

Below you will find the full program for the next two weeks 9.02-22.02.15:

Week 1

Monday

1RM back squat, 1 RM Bench press, max plank hold

7-8pm:  option to test 400m run and 5k run during Endurance Hour 1900-2000

Tuesday

Skill: Kipping

Workout: Chose between Fran or Jackie

Wednesday

1RM Front squat and or Max clean and jerk, Max L-sit/tuck sit, Max handstand walk/hold

Thursday

Skill: Oly technique

Workout: Chose between Grace or Cindy

Friday  

1RM OH squat and or Max snatch, 500m and/or 2k row

Saturday

Make up day:

1RM slow lifts, Fran/Jackie/Grace or Cindy, weighted pull ups and dips, max rep strict and kipping pull ups and dips, 400m, 1000m and 5k run on track

Sunday

Coaches choice

Week 2

Monday

1RM OH squat and or Max snatch, 500m and/or 2k row

Area available for Oly technique only with "Tabata This" for those who have been at the gym 3 months or less.

7-8pm:  option for 400m run and 5k run during Endurance Hour 1900-2000

Tuesday 

1RM deadlift, 1RM shoulder press, Karen 150 Wallballs for time

Wednesday

Choose between Elizabeth or Diane

Thursday

1RM Front squat and or Max clean and jerk, Max L-sit/tuck sit, Max handstand walk/hold

Area available for Oly technique only with Tabata Something Else for those who have been at the gym 3 months or less.

Friday

Skill: Rope climbs

Workout: Fight Gone Bad

Saturday

Helen (3 rounds 400m run, 21 KB swings, 12 pullups)

Make up day:

1RM slow lifts, Elizabeth, Karen or Diane, weighted pull ups and dips, max rep strict and kipping pull ups and dips, 400m and 5k run on track

Sunday

Murph