MEMORIAL DAY MURPH – MONDAY, MAY 25TH @ 10 AM. Powerlifting @ 11 am. All other classes are cancelled. Murph is an annual tradition in our gym and all over the world. It’s about as close to the Open as you can get without any of the pressure and all of the movements are within reach for all ability levels. There will be a few people from out of town dropping in to participate. If you’re going out of town, I guarantee you can find a CrossFit gym where you’ll be that will open their doors to you. Contact the gym you want to drop into ahead of time! If you’re in town, we expect you here. It’s always a good sweaty time.
TEAM USA COMPETITION FUNDRAISER – SATURDAY, JUNE 6TH @ 9 AM. Help send Becci Holcomb to IPF North American Powerlifting Championship in Moose Jaw Saskatchewan, Canada. Becci is a rising athlete in the sport of Powerlifting. She currently holds the American deadlift record at 507. She finished third at The Arnold Sports Classic in March competing on a world platform and is poised to take this meet by storm. Not only is Becci a consummate professional on the platform, she is the epitome of finding strength in yourself no matter what.
Yeah, that’s right, she’s a badass with a level of mental toughness we should all be striving for. So join us a competitor or a spectator!! Make your donation here to participate or just to show your support.
Competition Workouts:
Workout #1 – 3RM Bench Press
Workout #2 – 3 Minute AMRAP of Burpees
Workout #3 – Short & Heavy metcon with a sandbag & a kettlebell. Full details will be release day of.
We’re asking for a $20 donation per person.
All this week: German Volume Training Cycle Testing
It’s Day 3 so most of you should be testing your bench press. If at all possible save the deadlifts for Thursday or Friday. Those of you NOT lifting today can foam roll, stretch, work on gymnastic skills, etc. Please assemble by the whiteboard immediately after the warmup and pay attention to the instructions of the coaches so we can organize the space to maximize efficiency with so much going on.
Choose your target weight carefully. Lower body lifts can make bigger jumps than upper body ones– your squat might be 25# heavier than in week six, but your bench could only be 10# more. As you work up to your max effort set, don’t waste energy doing too many warmup sets/reps. Three, maybe four sets of 2-3 reps, up to the same weight you finished the last week of the program with, and you should be ready for the heavy set of 10.
As a reminder:
Only Level 2 and higher should be testing, unless you just moved up a level during this cycle.
The instructor must witness/judge every max attempt. Your score will not be valid otherwise.
The goal is to establish 10 rep max squat, bench, and deadlift which will be used to determine your starting weight for the next training cycle.
Ideally you should test only 1 lift per training session, in this order: squat, bench, deadlift.
These lifts should be tested on 3 NON-CONSECUTIVE days with active recovery* days in between.
There will be NO CONDITIONING all week.
You will be tested by USAPL and MVMNT standards.
Demonstrate proper set up and hit all the technical points of performance on every rep.
Un-rack and rack weight correctly.
Maintain focus.
Utilize spotters correctly.
Squat to depth.
Control the bar on the bench.
Deadlift without hitching or bouncing or excessive spinal flexion.
*AR might include yoga, a hike up Kennesaw Mountain, low intensity Airdyning or rowing. AR is not high intensity metcon.
Levels 0/1 will follow a 10×10 lifting protocol with kettlebells.
Any members who haven’t been training for this entire cycle will follow the 0/1 program this week.