Monday, July 8, 2013

CFTC CrossFit Total Summer Challenge

Just because it's summer, doesn't mean it's time to relax at the gym! For the next six weeks, there will be a gym-wide challenge focusing on the CrossFit Total, but really just encouraging the basics of CrossFit - functional foundation movements, measurable progress, and intensity. During the week this week, you will record your 1-rep maxes for the CrossFit Total lifts of back squat, deadlift, and shoulder press. In addition, there will be a max effort 400m run to establish a baseline of strength and speed. Optionally, you can also track your progress by recording your body weight and taking a photo for your own records.

Over the next six weeks, programming will continue as normal (i.e. strength days Tuesday and Thursday, long metabolic conditioning Monday, shorter conditioning workout Wednesday, partner workout Friday, etc.). However, there will be a slight bias toward the above movements--deadlift, squats, presses, and sprinting. Nothing will change for gym members except setting a goal for these next six weeks, and perhaps adding a strength day if you tend to skip those from time to time ;) After six weeks, you will test your CrossFit Total once again.

Sample goals for the six weeks include the following:
  • Adding an additional rest day each week
  • Making a commitment to come to the gym __ days per week (between 3 and 5 is a good goal)
  • Experimenting with different loading schemes for strength plateaus based on coach's recommendation
  • Questions about a goal or can't think of one? Ask a CFTC coach!
Monday, July 8 (Makeup day Tuesday July 9 or the rest of this week)- every member should complete this WOD for a starting point) WOD1: Find your 1-Rep maxes. Run 400m as fast as you can. All-out efforts. Optional: Record body weight, take a photo.

Thursday, August 22 (Makeup day Friday Aug 23) WOD2: Find your 1-Rep maxes. Run 400m as fast as you can. Try to increase your maxes and decrease your sprint time. Optional: Record body weight, take a photo. Follow with a grill-out! These dates may change slightly as we get closer to August.

Write your goals and workout results on the board. Print-outs to tape in your notebooks are also available. Good luck!

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