Month: May 2014

Announcements:

Today marks the beginning of our new strength program. Wendler’s 531 will give us the general template. The focus of the program will be on improving strength on the back squat, deadlift, bench press, press, and weighted pull up. It is very important for you to get your strength work in for each of these lifts every week (if you want to get stronger). If you have been training consistently for more than one year and are making strength a priority, you should try to complete the extra work that is posted each class.

New Olympic Lifting Class!

Strength:

Back Squat:
5-5-5+
60% – 75% – 85%
*Base %s of Training Max (Training Max  = 90% 1RM)

Conditioning:

8 min AMRAP:

• 200m Run
• 10 Strict Ring Rows (1 legless rope climb)

Post WOD:

Extra Strength Work:
Deadlift: 4×10 @ 65% Training Max (TM)

 
Open Gym Today from 10AM-12:00PM!

Reminder:

There is no Foundations Class this week. The next Foundations will meet next Saturday, 5/17 at 9AM. Open gym is cancelled tomorrow (Sunday). A great alternative would be taking your mom to watch the North Central CrossFit Regionals at Navy Pier.

Strength:

Find a 1RM Bench Press

Conditioning:

In 15 minutes, teams of 3 work to complete:
Each partner completes (3) of the following AMRAPs (one partner works at a time):
1:30 AMRAP:

• 10 Bench Press (60% 1RM)
• ME Goblet Squats (55/35)

**The resting partners, will change the bench press weights if necessary
**At 13:30 when all partners have completed their 3 rounds, all members perform as many burpees as possible until the 15 minutes is complete
**Team’s score = goblet squats + burpees
 
 

Test:

Find 1RM Deadlift
 

Conditioning:

3 Rounds of

• 10 Deadlifts @ 60% 1RM
• 400 M Run
• 3 Wall walks

Reminder:

 
Don’t forget there is a goal setting session tonight at 6:30PM. Bring your ideas and we will work together to come up with a plan.
 

Strength:

Conditioning:

Complete the following in any order:
50 TTB
1000 M Row (strapless)
100 DUs
(break the reps up any way you like)

Announcements:

Tomorrow night at 6:30PM we will be hosting a Goal-Setting Session. The intent of the session is to come up with concrete 3,6, and 9 month performance related goals, and a framework to accomplish them.

Strength:

Bent Over Rows: 3×10

Conditioning:

6 Rounds:

• 5 Hang Squat Cleans (155/105)
• 7 CTB Pull Ups
• 200m Run

Post WOD:

Unilateral Trap 3 Raise @3016 Tempo: 3×8

Announcements:

This Thursday at 6:30PM we will be holding a Goal-Setting Session. Are you having trouble nailing down some performance-related goals? This session will help you clearly define 3, 6, and 9 month performance-related goals. We hope to see many faces there. There will be another Goal-Setting Session on a Saturday morning in the next couple of months.

Strength:

Find a 1RM Strict Press

Conditioning:

10 min AMRAP:

• 30 KBS (55/35)
• 30 Sit Ups
• 10 HSPU (Sub Strict Press at 60% 1RM)

Announcements:

This Thursday (5/8) at 6:30PM, we will be holding a Goal-Setting Session for all HWCF members.  We cannot emphasize just how important it is to set performance-related goals for yourself. There is no better way to gauge your improvement in the gym. This session will help you narrow down the skills you wish to work on, and develop 3,6, and 9 month performance-related goals. If you cannot attend, no worries. We will hold another Goal-Setting Session on a Saturday morning in the next couple of months.

Strength:

Find 1RM Back Squat

Conditioning:

4 Rounds:
In 3 minutes complete,

• 10 UB Back Squats (60% 1RM)
• ME Double Unders

**Back squats will be taken from rack.

Open Gym today from 10AM-12PM!

Reminder:

Today could very well be your last day to check out the Lost & Found. All items will be donated at the end of this weekend!

Strength: