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Reminder:

Tonight begins the first class of our Olympic Weightlifting Program. The class will meet tonight at 6:30PM (replacing the usual CrossFit class at that time). Below is the class schedule today:

• 6AM – CrossFit
• 9AM – CrossFit
• 5:30PM – CrossFit
• 6:30PM – OLY
• 7:30PM – CrossFit

Strength:

Make Up Strength

Conditioning:

Prowler Push: (1 length = 40 yds) (do not include the weight of the prowler)

• 2 lengths x 90#
• 2 lengths x 180#
• 2 lengths x 270#

OLY Class:

Snatch: 8×1

Reminder:

Tomorrow night (Thursday 5/15) at 6:30 PM will be our first Olympic Lifting Class. This class counts as one of your weekly classes. Remember, there will be no CrossFit class at 6:30, just Oly.

Strength:

Weighted Pull Ups: 5-5-5+
65% – 75% – 85% of TM

Conditioning:

8 min AMRAP:
2-4-6-8-10-12…

• Power Clean & Jerk (70% of True 1RM)
• Burpee Over Bar

Extra:

Single Arm DB/KB Row: 3×10

Tony’s first muscle up! Congrats!

Announcements:

We will be rolling out a new Olympic Weightlifting Class this week. Classes will meet Thursdays at 6:30PM (in place of the regular CrossFit class) and Saturdays at 12:00PM. Attending an Oly class will count towards one of your weekly classes (i.e. if you attend the Thursday 5:30 CrossFit class and the Thursday 6:30 Oly class, that will count as 2 of your weekly classes). If anyone is looking to improve their Snatch and Clean & Jerk numbers, this is the class to attend.

Volunteer Opportunity:

On Saturday May 31st, from 8:30AM to 12:30PM, we will be volunteering our time to Community Partners for Affordable Housing. CPAH provides quality housing that is permanently affordable to low to moderate income households. We will work for 4-5 hours. The scope of the work is wide. We could be doing anything from demolishing walls, to installing flooring, to landscaping. Afterwards we will grab some lunch and get in a quick workout in a park or by the lake. A sign up sheet is up at the gym. If you are interested and able to attend, please write your name and cell number on the sign up sheet!

Strength:

Bench Press:
5-5-5+
65% – 75% – 85%
*Base %s of your Training Max (roughly 90% 1RM)

Conditioning:

4 Rounds:

• 10 Strict Press (65% Training Max)
• 30 Box Jumps or Step Ups (24/20)
• 1 min Rest

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)