The first 10-rep set and the 5-rep set should be sub-maximal efforts. Work up to a heavy single in the middle and go for it on the last 10 rep set. Use spotters, and don’t bail the bar on them! If you’re feeling good then go for a new 1RM today. If not, then aim for 90% and leave it there.
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Partner 3K Row
Work with a partner and switch off every 300 meters.
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More excellence from this past weekend: CFSBKer and Starting Strengther Dan Crapanzano won both the Masters 2 group and Best Overall Masters lifter at the USSF National Championships in Oakland. Dan Squatted 520 lbs, Pressed 218 lbs, and Deadlifted 610 lbs (a PR!) for a total of 1,347 lbs. Huge congrats, Dan! Let’s show him some love in the comments… | Photo by Tom Campitelli
Upcoming Changes to Sunday’s CrossFit Preschool & Kids Classes
As you may have noticed, our Sunday kids classes have grown quite a bit over the past couple months! While we are thrilled about this growth, we realize that a few changes need to be made to ensure that your children receive the best experience possible.
Therefore beginning this Sunday, January 21st, we will be moving the Preschool class to 9am and adding a 2nd Kids class at 10am. We will also be requiring parents to RSVP their child for each class. Full details are outlined below with instructions on how to reserve the class.
Sunday Preschool/Kids schedule change (effective 1/21/18)
9am CrossFit Preschool (in annex) (CAPPED at 10)
10am CrossFit Kids (in 608) (CAPPED at 8)
11am CrossFit Kids (in 608) (CAPPED at 8)
Sunday’s Preschool and Kids Class Reservation Process (effective 1/21/18)
Parents must have a current membership for their child that includes an enrollment in the class. When the parent logs into the member connect site, they will be able to click on the calendar and see a list of all the classes they are eligible to take. From there they can add or cancel a reservation by clicking into a specific class. RSVPs for these classes can be made 1 week in advance. If the number of reservations for a specific day and time has been reached, the parent must choose another class or add themselves to the waitlist. Each class has a waitlist of 5. Email confirmations will be sent for confirmed RSVPs, class reminders, and waitlist openings, so please make sure we have a current email address on file.
If the parent fails to cancel their reservation before the cancellation limit, 1 class will be automatically deducted from their membership’s attendance limit. So if a person has a 10 class card they fail to cancel their reservation, this automatically deducts 1 class off their 10 class card, leaving only 9 classes. Classes must be cancelled at least 2 hours prior to class start time.
Parents will have a 2 week grace period during which anyone who hasn’t RSVP’d can still attend/participate in class. However, we will begin enforcing the RSVP policy starting in February.
Please note that these changes do not affect our Preteens or Teens classes.
News and Notes
- The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, January 21st at 12pm in the Annex. This week’s lecture will focus on the question, “How does recovery (or a lack thereof) affect my performance and body composition?” We’ll cover stress (both the good and bad kind), cortisol, and how good nutrition and recovery practices can optimize performance and body composition. As always, an open Q&A will follow.
- Missing something? Maybe shoes, wrist wraps, or approximately 600 water bottles? Check out our latest lost and found dump, and be sure to claim your stuff before we donate it to CHIPS in a couple of weeks!
Yesterday’s Results Board: Rest Day
Emma McQuaid: Back on Track CrossFit Journal (video)
This Australian Art Museum Is Filled with Giant Skulls Atlas Obscura