CrossFit Tri-Cities

HEROES DO EXIST

Whether it be military, police or firefighters, heroes in this country and aboard put their life on the line daily so that you can live your life freely and safely.  Remember that and honor those that gave their lives so you can live yours.

Today we honor two Chicago firefighters who paid the ultimate price.

Our friends at CrossFit Chicago put this workout together to honor these heroes that passed on December 22, 2010.  I urge you all to read this post about the workout and the men who passed: CFD Memorial Workout at CrossFit Chicago

CrossFit Total Makeup at 9AM for anyone who missed it last week.

TEAM WOD

CFD Memorial Workout

Teams of 2 Complete the Following:
72 Burpees
126 Wall Balls (20/14)
34 Deadlifts (225/155)
49 Box Jumps (30/24) (24/20 fully geared)
23 Down and Back (50ft total) Single-Arm Farmer’s Carry (2/1.5 pood) (switch hands at end of down carry)

1 person working at a time. Workout must be completed in order.

DON’T FORGET ABOUT OUR FREE INTRO TO CROSSFIT WORKOUT TODAY AT 10AM!!!

Click here to reserve your spot in any of our classes!

AWESOME WORK!

Great job by everyone on last week’s CrossFit Total!  So many people put up great numbers and established new 1 rep maxes on their 3 core lifts.  This will help a great deal in future strength programming as we know what percentages to use for anyone with an established number.  We will be retesting the CrossFit Total in about 12 weeks so keep working and keep getting stronger…we’ll do out part to help you get there!

Speaking of Testing, it is once again time for a Test/Retest cycle.  This one will run 6 weeks and bring us into the CrossFit Games Open online qualifier.

We will be testing in 4 areas:

• 3 Rep Max Front Squat (Strength)
• CrossFit Games Open WOD 11.2 (MetCon)
• Max Height Box Jump (Power)
• 1000m Row (Aerobic)

We picked these movements for several reasons…the 3 rep Front Squat because it is generally accepted that if you can front squat a weight for 3 reps you can clean it for 1 rep.  This plays well into both our Olympic Lifting emphasis and our commitment to squating heavy.  The CF Games Open WOD was picked to get you a little more prepared for this year’s Open.  The Box Jump was chosen because power production is a key to being a better athlete.  And finally the 1000m Row was chosen because it is a great means to maintain or increase aerobic capacity even in the months when we cannot run outside.

We will designate Friday and if needed Saturday as a makeup day for anyone who needs to get these tests done and doesn’t get them done on the first try.

Get ready and DO WORK!

-Coach Eric

STRENGTH/SKILL

Front Squat 3RM (Strength Test)

• 3-3-3-3-3
• Establish a 3 Rep Max

CONDITIONING

CrossFit Games Open WOD 11.2 (MetCon Test)

AMRAP in 15 Minutes:

• 9 Deadlifts (M:155/W:105)
• 12 Hand Release Push Ups
• 15 Box Jumps (M:24″/W:18″) (Must extend hip on top of box…no jumping off t0 extension)

EVERY REP COUNTS TOWARD FINAL SCORE!

Click here to reserve your spot in any of our classes!

Today is the day to see where you really stack up.

Is there really anything more awesome than being strong?  Getting stronger is a feat that all primal humans value.  If you are stronger, you are by definition more fit.  If that #95 Thruster in Fran once felt like a million pounds and you can make it feel like nothing won’t the workout be easier?  Sure there is a cardiovascular element to fitness, but anyone can develop a decent conditioning base in a relatively short time…strength on the other hand takes weeks, months and years to build.

The CrossFit Total is one means that we can gauge ourselves.  There are very few outside factors.  If you Total more than you have previously then you are headed in the right direction.  If you stay the same or move the wrong direction it is time to get back to the drawing board.

For today’s workout PLEASE try to arrive a few minutes earlier than normal.  Spend a little extra time on the foam roll and make sure you are optimally warmed up and ready to go.  We will spend about 10-15 minutes on a general warmup and then unleash you on the Back Squat.  You get 3 single rep attempts to set a high number.  The workout is scored as the total of your best lifts for the Back Squat, Overhead Press and Deadlift.  Back Squat may take a little longer to get warm but the Press and Deadlift should move more quickly.  We will establish loose time standards for you to accomplish your lifts.  Warmups sets should be done in fairly rapid succession and 1 rep attempts should have 3+ minutes between attempt.  These reps should be hard and more then likely PR attempts.

If you’re at all interested in learning more about The CrossFit Total, please read this article from 2006 in the CrossFit Journal.

• CLASS MAY RUN A LITTLE LONG TODAY, PLEASE PLAN ACCORDINGLY.

STRENGTH WOD

“The CrossFit Total”