Wednesday, 8/29/12

28 Aug

INTRO to OLY with Sammy at 530-730pm.
ADVANCED OLY with Jim, 730-930pm.
GYMNASTICS with Sammy at 730pm.

Wanna know more about the bench press? There’s a lot of awesome info here.

All of Liz’s classes for Wednesday are cancelled due to her being away this week.  Don’t fret though – starting in October we’ll be offering 8+ (YEP, 8!!!) CrossFit Endurance classes a week!

Due to this AWESOME event happening at CFCC at 630pm on Thursday – the only evening class will be held at Washington Square Park at 530pm and will be coached by Sammy and Tim.  Meet at the park and, if you have a friend who’s interested in CrossFit, bring ’em out! THIS IS A FREE SESSION and the movements will be approachable for all!

JPap, at the top position of the American Kettlebell Swing during Filthy Fifties.

SELF MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.

DYNAMIC WARM-UP: Turkish Get Up Skill Work.  Review the Lift and then, if you’re experienced with it, feel free to work up to something that feels a little heavy.  If you’re new to the lift, just practice!  5 minutes.

ACTIVATION: Broad Jump, 5 attempts at a peak of 1.  Measure carefully, this peak will determine what you do for the STRENGTH portion of today.

STRENGTH: Deadlift – BASED entirely on your Broad Jump, and will be for the REST of the cycle until PEAK WEEK.

  • If you jump ANYWHERE ABOVE your best Broad Jump – you will complete 6-8 singles at 92% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 92%).
  • If you jump between 95-100% of your best Broad Jump – you will attempt to complete 4-6 sets of triples with 88% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 88%).
  • If you jump less than 95%, you will complete 3-4 sets of 5 with 78% of your best Deadlift – (of course, lesson the percentage with any loss of speed right at 78%).
  • *If your bodyweight is fluctuating a lot this will affect your broad jump.  Be mindful of it and feel free to use the scale for more control in this little “experiment”.
  • If for any reason you peak ABOVE your best Broad Jump two weeks in a row, AND you complete 8 singles at 92% of your best Deadlift, you will raise the percentage you complete for singles to 94%.
  • *Calculators will be provided soon but please bring your phones in if you are able.  We will most likely be doing this for two more cycles – it’ll get easier as we all get used to it!
  • We’ll use your progress in Peak Week to see how this is working for everyone.  We’re excited to see how it goes!

METABOLIC CONDITIONING:

AMRAP in 7 minutes:

7 Kettlebell Push Presses (1.5/1) Each Arm

7 Pull-ups

7 American Kettlebell Swings (1.5/1)

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4 Responses to “Wednesday, 8/29/12”

  1. Joey Hand August 29, 2012 at 11:58 am #

    8+ endurance classes!!! Is today my birthday?!?! Best News on this Hump Day!!!

  2. crossfitcentercity August 30, 2012 at 12:50 pm #

    Keep it up, Gabe!!!

Trackbacks/Pingbacks

  1. Aug 29 Log | WINNING! - August 30, 2012

    […] your Broad Jump PR, you scale the percentage of weight you work up during the Deadlift.  Here's a link to the post where they describe the math they use.  The idea is that the Broad Jump results show where your […]

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