CrossFit Tri-Cities

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!

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Write it down!

One thing that we constantly try to instill in new members is writing your workouts down.  If you don’t write it down then how do you know you’re improving?

You see CrossFit is one big nerdy math equation for power outfit (Force x Distance / Time).  If you know you completed a workout faster at the same weight or completed a workout with more weight in about the same time then you know your ability to produce power has increased.  In a simplistic way that means you’ve improved your fitness.  Pretty simple right?

The other reason we ask people to write things down is to see tangible results.  I can think of many of our members that have not lost a single pound on a scale (their body composition improved drastically yet it doesn’t always show right away).  But when you see other results then you know you’re improving.

I can still look in my old log book and tell you the first CrossFit workout I ever did.  It was “JT”  I scaled the hell out of it and took 22:43 to complete.  It was a disaster, but I can look back and see how much I’ve improved over the years and feel great about what I’ve accomplished.  Whether it’s a log book, a website (like beyondthewhiteboard.com) or some other method, you need to record EVERYTHINGyou do when it comes to CrossFit.

Even if you don’t understand what the heck we write on the board each day, copy it down, word for word if you need to.  Write down the weights you used (even the warmup sets).  Write down your time or reps.  Write down comments (“too heavy”, “hamstrings were sore”, “conditioning needs improvement past 15 minutes”, etc…) so you know why you did what you did.  JUST WRITE IT DOWN…it will all make sense some day.

-Coach Eric

Strength/Skill

Front Squat 5 x 5

• Same weight across all working sets.
• Either add weight since last attempt or use 75-80% of last back squat 5×5 weight.

Conditioning

10 Rounds, Alternating Rounds with a Partner:
A: Shuttle Run – 15yds down and back
B: Lateral Shuffle – 15yds down and back facing same direction each way
C: Bear Crawl – 15 yds down and back

• Partner A will complete 1 Full Round, then Partner B will go, then back to Partner A, etc…

FREE Intro to CrossFit today at 10am!

Curious about our program?

Stop on by to learn more (and to sweat a little bit)!

TEAM SATURDAY

In teams of two to four,complete as many reps as possible in 20 minutes of the following:

• Front Squat 135/95
• Alternating 1 arm DB Push Press (55/35 lbs.)
• Row (for calories)

Teams must complete a minimum of 200 calories on the rower.

These calories need not be completed first, but must be achieved prior to the 20 minute time limit.

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