Monday 6.24.13

This was posted on Friday, in case you missed it, please read.

As promised, here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many of you to establish a max weight on the lifts we do on a weekly basis. With that being said safety is the top priority, know when to walk away from a weight/attempt. In the 9 years I’ve been training individuals, 9 out of 10 injuries occur cause someones ego gets in the way. BE SMART WITH THE WEIGHTS!

Also, classes may run a little over next week. The coaches will do their best to get you out on time. But as you may know a big ship is sometimes hard to steer.
Schedule for MAX WEEK:
1) Clean and Jerk
2) Front Squat
3) CrossFit “Benchmark” workout
1) Push Press
2) CrossFIt “Benchmark” workout
1) Snatch
2) High Bar Back Squat
3) CrossFit “Benchmark” workout
1) Row 5K***
Please read below for details and the schedule on this day
1) Dead Lift
2) Bench Press
3) CFLW/CFG’s “Baseline” workout/re-test
Normal class, 9am followed by Yoga w/Monique at 10am.
*** In regards to Thursday. This is designed to be a rest day. However I do realize for some of you this is the only day you can train. Don’t worry a 5K row is a heck of a workout and will test you physically and mentally.
The schedule for that day will look like our “Open Gym” schedule for the week of the 4th.
There will be a general and specific warm-up written on the board and a coach will start your time when you are ready.
Thursday schedule:
Lakewood: 6am-9am and 4pm-8pm
Golden: 6am-9am and 4pm-5:30pm(Double Under clinic will be starting at 6pm sharp)
Quick note on the Open Gym times (Thursday and for the week of the 4th):
6am-9am means doors open at 6am and clean-up/workout ends at 9am. Don’t come in at 8:45am to start your workout. Manage your workout within the time allotted (same rule applies for the PM Open Gym as well).
-Coach Orion
Coaches Choice 10min time limit
1) 15min to establish a 1RM Clean and Jerk
2) 15min to establish a 1RM Front Squat
No more then 3 heavy attempts.
Work within your skill set for the C&J
The clock will be running for these lifts and strict adherence to the time will be implemented by the coaching staff.
Use as many warm-up/acclimation sets as needed. If you have been consistent over the past couple of weeks you should have a number in mind you want to shoot for. 
Example: If you did 225# for you 3×80% on Dead Lift, 300# might be a little aggressive. But 245# would be great for an opener.
Our rule for this week will be 3 and out. You get 3 heavy attempts. If you fail three times, move on from the lift. Similarly if you hit a max then decide to go up and fail at it twice, thats you 3 and out……Know when to walk away form the bar.
1000m row
50 Thrusters, 45#
30 Pull-ups
This is only a 1 round workout, so treat it like an all out sprint. Rx’d is 45# for both guy’s and gal’s, obviously choose a weight you can handle. We will run staggered heats for this one, about 5min apart.
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