Sunday 11.27.11

On Monday we will be starting a new 6 week strength program. The general goal over the next 6 weeks is to hone in our focus on proper form and technique of three major lifts (Back Squat, Shoulder Press and Deadlift) while at the same time increasing raw strength for each of these lifts.
To get some baseline numbers we will be doing our first “CrossFit Total” (score of your total 1RM’s for Back Squat, Shoulder Press and Deadlift). All classes on Monday will go through the three 1RM tests after a standard warm-up and strength build up session. Once warmed up you will have 15 minutes for each exercise to establish your 1RM. Your “CrossFit Total” is the sum of these three lifts. At the studio there is a new “CrossFit Total” whiteboard where your scores will be recorded and used for reference over the next 6-weeks.
Also, if you would like to keep track of your numbers and follow along with us for the 6-week program there is a new excel file in the members resources section on the left-hand sidebar. Simply download the “Wendler 5.3.1.” excel file and on Monday after you do your CF Total fill in the yellow boxes with your 1RM’s. Save the file, print it out and bring it to class so you can stay on track and follow your numbers each class.
*Keep in mind that we will still be following our standard class structure you have come to know and love. The main change you will see is that our pre-WOD strength sessions will be more structured and personalized to your ability and help you get even better results.
**If you are completely lost right now and have no idea what the heck I am talking about then just show up to class on Monday with your game face on and your EXP coach will take care of the rest and do what they do best.


EXP Skill/Strength:
EXP Workout:
WOD: “Omaha”
Buy-in: 800m Run
5 Rounds
20 AbMat Sit-ups
15 Box Jumps (24/20″)
10 C2B Pull-ups
Buy-out: 800m Run
30 min CAP
Post scores and time to comments below.

Thanksgiving Week Schedule:
Sat/Sun: Normal 9:15am both days

Previous PostNext Post