WOD: Power Snatch: 1-1-1-1-1-1-1 reps
Accessory: 3×10 Strict Pull-ups
The website is being stubborn today, sorry no picture!
The rest of this week is going to be lower volume and recovery work. Next week we will begin a week long testing period. We are going to test our 1RM Back Squat, 1RM Front Squat, 1RM Clean and Jerk as well as a few benchmark workouts and benchmark skills.
Next week you should also expect a little lighter volume in regards to our programming. Our goal next week is to get accurate data for each of you as we move into our next strength cycle. This means we really need you to stick to the programming and fight the urge to do more! If you are fatigued or extremely sore it may affect the results of your test week. Do realize this lower volume is just for the next few days this week and the majority of next week.
Starting the week of September 30th, we will begin the Hatch Squat Cycle. This is a 12 week cycle, which will end right before the holidays. We will be hitting our “Hatch Day’s” on Monday and Thursdays. If you miss a day, do not worry a missed day here and there isn’t a big deal and you will not need to make it up to see the benefits of the program.
This program is optional, if you choose to skip the Squat Cycle you will still be doing strength work on Monday and Thursday for the next 12 weeks, varying between different squats and variations of pressing.
For those of you looking to test your benchmarks/1RM’s next week here is what the schedule looks like so you can plan ahead.
Monday 9/23 – 1RM Front Squat & Max Effort Pull-ups
Tuesday 9/24 – 1RM Clean and Jerk, Grace
Wednesday 9/25 – Rest day if you came Monday and Tuesday. Make up day for those that missed testing on Monday or Tuesday. You also have the option to test Thursday or Friday’s benchmarks if you know you can’t make those days.
Thursday 9/26 – 1RM Back Squat & Max Effort Muscle-ups or Max Effort Push-ups
Friday 9/27 – TBD Classic Benchmark
We will also be testing Snatch and Deadlift, during the first week of the Hatch Cycle.
What do we need from you?
1. Bring your enthusiasm! It’s going to be fun.
2. Please, please please, log your workouts. If you don’t have a log book Kendra can make you one. If you prefer to long your results online, I encourage you all to post to comments here on the blog. You can also try using the Iphone app called MyWOD. The options are endless, but tracking your results is a must. CrossFit works and we know it does because we are an evidence based fitness program, build on data that is measurable, observable and repeatable.
3. These numbers will also come in handy when we re-test everything at the end of the 12 week cycle!
4. If you have any questions, please don’t hesitate to email me, firstname.lastname@example.org or feel free to ask me in the gym. Your coaches are here to help you develop and meet your goals!
3-2-1 Go Belltown!