The three sets listed above are your work sets with the last set being a "rep out". This means that you'll perform as many reps as you can with good form. Keep 1-2 reps in the tank on these, you should be confident that every rep you attempt will go up.
Also, these percentages are based off of 90% of your true 1RM. So if your 1RM Squat was 100lbs, you would be doing 85% of 90lbs for the last set. Please come to the gym prepared with your numbers.
If you don't have established 1RMs and are a new trainee, you'll be doing 3 sets across at the same work weight.
AMRAP 8 Minutes:
20 Kettlebell Swings 53/35
Post rounds and Rx to comments.
Standardized Warm Ups
The start of the new group strength cycle will bring new standardized warm ups as well. Here’s what’s on tap.
Warm Up 1
3 Rounds NFT of:
10-20 Second L-Sit/Tuck Sit
10 Muscle Snatch to OH Squat w BB/PVC
10 Push Up/Knee Push Up
5-10 Pull Ups/Negatives or Bands
Warm Up 2
3 Rounds NFT of:
5 Inchworms (walk hands out only as far as you can maintain a solid hollow body position)
5 ea DB Thruster-Reverse lunge (perform 1 thruster then one reverse lunge with the DB held in the rack position)
10 Ring Face Pulls w/ External Rotation (this guys first rep is really the only good one, don’t be that guy)
What we hope to accomplish with these new versions of the standardized warm ups is to continue to build competence in some basic movements (lunges, squats, push ups, pull ups) while incorporating some shoulder girdle and rotator cuff work and some different ways to work on the hollow body position. The L-Sit and the Inchworm work the hollow body position combined with an active shoulder girdle. The Muscle Snatch/Overhead Squat and the DB Thruster/Reverse Lunge work the squat/lunge basics with some added external rotation work at the shoulder. Push Ups and Pull Ups explain themselves and will always be staples in a healthy program, and Ring Face Pulls work the shoulder girdle and external rotation combined with maintaining a stable mid-line. We’ll be going over the warm ups at the start of each class for a while until they get rolling but as always, please don’t hesitate to ask a coach for help.
Announcing Tough Titsday Plus+
TTD Plus is the third iteration of Tough Titsday. This 6 class series is all about lifting heavy and playing hard. Each Saturday, we'll meet after classes are done and we have the gym all to ourselves. We'll get our lift on and then break out the fun stuff you're always eyeing like the prowler, sled, slam ball, sledgehammer, sandbags, ropes and more!
Limited to 6 participants who have some experience with lifting heavy and the desire to be awesome.
Saturdays at 2:00pm, 1.5 hours
1/21; 1/28; 2/4; 2/11; 2/18; 2/25
...And Tough Titsday Novice!
Ladies, it is time to get your estrogen on. This four part series is geared for beginning lifters who want to develop competency on the four barbell lifts: Squat, Deadlift, Bench Press and Press. We'll focus on technique development, how to establish appropriate warm up and work set weights for the novice lifter, as well as the mental aspect of preparing to manage heavier loads. Titsday is a practical class using moderate volume and weight; it should complement your regular CrossFit life.
For beginning lifters who have been out of Foundations at least one month and had some exposure to the movements. Limited to 4 participants.
Sundays at 11:30am, 1.5 hours
1/22; 1/29; 2/5; 2/12
Tomorrow is the last day to get your Paleo Registration in order. Dude.. Get on it!
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