Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes. The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively. He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12 !
Let’s all support Chris and VO2themaxx. All tests are FREE that day so take advantage – you’re going to want to take all four of them! Check out the sign-up sheet in the gym for more info on the tests.
OLYMPIC LIFTING WARM-UP
Let’s all support Chris and VO2themaxx. All tests are FREE that day so take advantage – you’re going to want to take all four of them! Check out the sign-up sheet in the gym for more info on the tests.
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| 5PM! |
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| MICHELLE! |
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| WEIGHTED SITUPS! |
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| PAT WORKIN ON HIS L-SIT! OR V-SIT! |
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| COOK IS BACK AND ROCKIN W THE L-SIT! |
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| KARISSA DAUGHTER WORKING ON HER BOX JUMPS! |
500M ROW
BARBELL CYCLING AND REVIEW STANDARDS FOR CLASS
MOBILITY (SPLITS/COUCH STRETCH)
OLYMPIC LIFTING CLASS
A. 17 MIN FIND 1RM SQUAT SNATCH
B. 17 MIN FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 3 MIN HOLLOW ROCK HOLD/2 MIN L-SIT HOLD/1 MIN PLANK HOLD - 6 MIN RUNNING CLOCK DO AS MUCH WORK AS YOU CAN
ENDURANCE WARM-UP
200M RUN
50 WEIGHTED ABMAT SITUPS (KEEP OUT PLATE FOR WOD)
25 KB SWINGS (KEEP OUT KB FOR WOD)
25 WALLBALLS
25 WALKING LUNGES
ENDURANCE CLASS
2 ROUNDS EACH FOR TIME:
800M RUN
200M RUN W 53#/35# KB
200M RUN W 45#/25# PLATE
200M RUN W 20#/14# MEDBALL
100M WALKING LUNGE (THE CREEPY CAT STORE NEXT DOOR AND BACK)
REST 4 MIN
* SCORE EACH RD SEPARATELY!
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| RESULTS FROM 8/22/14 |
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