Now that we’re done with the CF Games Open, it’s time to get back our ‘regularly scheduled’ programming. To start, we will be benchmarking (testing) some of our basic lifts this week! Remember folks, there is a difference between testing, training and competing.
The official results from the CF Games Open wrap up tomorrow (Tues).
How well do you know barbell training? aka “Do you even lift?”
There’s a competition this weekend geared toward the novice/beginner CrossFitter. Details here.
WOD 04 08 13
A. 20 minutes to establish a 1RM Back Squat. Warm up using (8@45lbs, 5@40%, 5@50%, 3@65%, 2@75%, 2@80%, 1@85%…). Leave no doubt about your depth. Also – don’t get greedy. Better to make a small PR than miss because you missed that 10# jump.
B. 15 minutes to establish a 1RM Strict Press. (Use the micro plates – every pound counts!)
A1. Sometime between (A) and (B), up to 2 attempts to establish a max rep strict pullup or chinup. A frog kick is permitted as long as the rep begins from a dead hang.
C. Row 2000m for time. Stay mentally tough for this one.
Who’s going after our records board? Put’em up!
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