Monday 11/15/10

Announcements:

1. One more week to go on the nutrition challenge!  Get last week's log in by 7:30 p.m. today (as usual), and then you'll only be turning in one more food log (next Monday).  Post any changes you've noticed to the comments.
2. This year, in an effort to get A.N.S.I. approved, CrossFit added a written test to its Level 1 Certification course.  While this was a needed improvement to CrossFit's training and certification procedures, it also meant that all coaches who took the course prior to this year (e.g., Kiley and me) needed to take and pass the test to stay up to date on their certifications.  (side note - Becky took her L1 course this year and thus already passed the test - way to go Becky!)  Consequently, this weekend, Kiley and I took the test and passed.  At some point, we will receive very cool looking certificates reflecting this - I think they'll even be shiny.

Today, we begin our next 4-week cycle of the Wendler 5/3/1 program. If you've been squatting and hitting your target reps (or exceeding them), then you will bump your training max up by 10 lbs. (or 5 lb. if you prefer). You will base your new percentages off of this new training max. Happy squatting!

Back Squat
65% x 5
75% x 5
85% x 5+


21-15-9 reps for time of:
Cleans, 135#/95#
Slapping/Clapping Push-ups

These are full (squat) cleans, so each clean must be received in a full squat, i.e., no power cleans.

Rowdy takes to the air.

11/08/10

Monday 11/08/10

Announcements:

1. Be sure to congratulate Kiley!  On Friday, she coached the Lady Mustangs volleyball team to their first district championship as well as their first trip to the state tournament!  Yeah buddy!
2. Due to the timing and location of the state tournament as well as Kiley's coaching and Phil's teaching responsibilities (riding the bus to supervise students), we will be unable to hold our usual Thursday evening class.  We try to avoid a cancellation like this whenever possible, and in an effort to compensate for this change, we will be holding a Thursday morning class that day at 5:30 a.m.
3. We've got two more weeks to go on the nutrition challenge - keep going strong and remember to get those food logs in by 7:30 p.m.!
4. Due to low attendance on Wednesday evenings, we will no longer be having that class.  After a month-long trial period, our attendance numbers demonstrated there wasn't enough interest in keeping that class.  However, the other classes are going strong, and when those classes fill up, we will look at adding others.
5. For this Saturday, you will need to bring an old towel - a strong one - for the WOD.  Better yet, bring two if possible (in case a friend forgets his or hers).

Back Squat - Deload
40% x 5
50% x 5
60% x 5


For time:
10 SDHP, 75#/53#
1 Burpee
9 SDHP, 75#/53#
2 Burpees
.
.
.
1 SDHP, 75#/53#
10 Burpees

Brendan cranking on the rope

11/01/10

Monday 11/01/10

A few announcements:

1. Monday has arrived, so get those food logs in by 7:30 p.m.
2. This week is our last trial Wednesday - we had 3 people last Wednesday, which was a small improvement, but again, we need to average 4 or more people, so if you want us to keep this class . . . bring it on! (the people, that is)

Back Squat
75% x 5
85% x 3
95% x 1+

Next week will be our deload week, so make the most of today's opportunity to set a new PR!


3 rounds for time of:
10 Deadlifts, 275#/185#
50 Double-Unders

Compare to 03/24/10.

Back Squat and other fun
10/25/10

Monday 10/25/10

A few announcements:

1. The competition this past Saturday was awesome!!! Thanks to everyone who competed, helped, and cheered - you all made this a great event, and we look forward to more competitions in the future.  Keep bringing your friends and spreading the word - we've got a great thing going here at Testify, so let's keep it growing!
2. Of course . . . it's Monday, so get those food logs in!  To be fair to everyone and in keeping with the rules of the challenge, remember that all logs must be submitted by 7:30 p.m. sharp, so that's another good reason to be early to class.
3. We have two more trial Wednesday evening classes to go - so far we've had about 1-2 people each Wednesday evening since we started the trial period.  We need to average 4 or more people consistently attending to make this class a viable option, so if you want to keep this class, bring some friends!

Back Squat
70% x 3
80% x 3
90% x 3+


7 rounds for time of:
10 Box Jumps, 24"/18"
10 Push-ups

OR (for our new members)

Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run

Competition Photos and Video
10/23/10

Monday 10/18/10

Reminders:

1. Monday is here, so get those food logs in by 7:30 p.m.!
2. The competition is less than a week away (this Saturday, Oct. 23)!  We hope a lot of you can make it, and we also hope you bring a lot of your friends.  It's really important that we have an idea of how many people are coming, so if you could RSVP in the comments here and let us know how many people will be coming as well as how many people will be competing, that would be much appreciated.  Please RSVP by this Tuesday (10/19/10).
3. As mentioned last week, we're giving Wednesday's evening class a month to see if we should keep or drop that class - right now we have 3 more Wednesdays to go - so if you want to keep that class, be sure to show up! (or better yet, bring a friend too!)

Today, we begin our second 4-week cycle of the Wendler 5/3/1 program. If you've been squatting and hitting your target reps (or exceeding them), then you will bump your training max up by 10 lbs. (or 5 lb. if you prefer). You will base your new percentages off of this new training max. Happy squatting!

Back Squat
65% x 5
75% x 5
85% x 5+


For time:
2 Down-backs
10 Thrusters, 115#/80#
2 Down-backs
10 Slapping/Clapping Push-ups
2 Down-backs
10 KB Swings, 2 pood/1.5 pood
2 Down-backs
10 Slapping/Clapping Push-ups
2 Down-backs
10 Thrusters, 115#/80#
2 Down-backs

Sharon, Lori G, Andy, and Rob

10/11/10

Monday 10/11/10

A few reminders:

1. It's Monday, so get those food logs in by 7:30 p.m.!  Have you noticed any changes (in talking with some of you, I know you have!)?
2. Our next competition is about 2 weeks away on Saturday, October 23rd, so please encourage your friends to come on out for a lot of fun.  Also, it's a $10 discount for each friend that competes!  Go here for more information and to RSVP.
3. Wednesday evenings have been low on attendance recently, so we are looking at whether or not to keep that class right now.  We want to offer class times that you guys find attractive and practical, and recent attendance is showing that Wednesday evenings might not be fulfilling those aims.  That said, we'd love to keep that class if you - our members - want to keep that class, so we're going to give it another month (4 more Wednesdays) to see if we can increase attendance.  We've been averaging about 1-2 people per Wednesday evening, and we need to average at least 4 people, so if you like that class time and want to keep it, please encourage your friends to come and give it a try!

Back Squat - Deload
40% x 5
50% x 5
60% x 5


15 min AMRAP of:
Run 200m
10 Box Jumps, 30"/24"
10 Slapping/Clapping Push-ups
1 Mat Push down-back (1/2 court)

Compare to 03/31/10.


This is week 4 of the 5/3/1 program, and as such, it is a deload week. The weights are lighter in order to help with recovery as we get ready to start the next 4-week cycle. In the deload week, do each weight for 5 reps - there is no "go for it all" set. This is a great opportunity to work on several key components of the back squat:

1. As you begin to squat, reach back with the hips/butt - not down.  You can practice this with a plyo box - stand in front of it and reach back with your hips so you end up sitting on the box (i.e., a "box squat").  Then scoot a little farther away and do it again - make yourself really work to reach back.
2. Shove your knees out to the sides.  No, really.  Shove them out.  Way the heck out.
3. Drive up out of the hole with your hips/butt.  Pretend that the weight is sitting right there, or pretend that there is a chain attached to your butt and it's pulling you up.  The power comes from the hips, so don't mute their function by coming up chest first.
4. Drive through your heels, i.e., stay off your toes.

 Becky and J.T. and get-ups

10/06/10

Monday 10/04/10

Nutrition Challenge Deadline!!!
Be sure to submit your food logs (for this past Monday - Sunday) by 7:30 p.m. today! You can either hand them to Becky, Kiley, or me, or you can simply email them to testifysc@gmail.com.  There are a few of you who haven't had your "Before" pictures taken yet - we'll take care of that in class today.


Back Squat
75% x 5
85% x 3
95% x 1+

Every 4th week in the 5/3/1 program is an easier "deload" or "back-off" week; this will be next week, so go at it hard today!


"Running DB Bear"
For time:
7 rounds of the DB Bear Complex:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

Then run 800m.

You will do all 7 rounds first, then run the 800m once. Loading for the DBs is 45% BW (each DB is 22.5% BW). Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex as well as the Running DB Bear.

 

Power snatching mid-metcon

Lori G. and Lori N.

09/27/10

Monday 09/27/10

For those of you participating in the Nutrition Challenge, be sure to start those food logs today! You'll be turning them in a week from today. Also, I emailed the nutrition notes from Saturday's talk to those of you who were there as well as those of you who had expressed interest in participating but weren't able to make it on Saturday. If you didn't get those materials but would like them, please let me know.


Back Squat
70% x 3
80% x 3
90% x 3+


10 min AMRAP of:
7 Power Snatches, 95#/65#
7 Slapping/Clapping Push-ups
7 KTE
(Courtesy - slightly modified - of CrossFit KC)

"The Seven"

09/23/10

Saturday 09/25/10

We're having our nutrition challenge talk right after today's class, so be sure to stick around!  We'll keep it reasonably short - no more than an hour.  The challenge begins on Monday, so you won't want to miss out on what we cover today!

Deadlift
5-5-5-5-5


"Heavy Fran"
15-12-9 reps for time of:
Thrusters, 135#/95#
Weighted Pull-ups, 45#/30#

This WOD will have a 12 min cut-off.

"KB Michael"
09/18/10