Testing Week!

Remember our schedule will be limited this weekend due to the CrossFit Games Regional Competition!

Weekly Programming:  Group Class, Venice Barbell Club

Monday, May 13, 2013

Prehab/Mobility:

Supported Ankle Stretch, 15 reps each side
Side Bridge, 20 reps each side
Prone Dislocates, 20 reps
Monster Walks

Strength:

20 Minutes to establish a 1RM High Bar Back Squat

Notes: This will be the number our future percentages are based off of.  Go heavy, use spotters and be aggressive! Newer members, be sure to stay in your comfort zone.

Conditioning:

‘Fran’
21-15-9 reps of
Thrusters (95/65)
Pullups

-15 minute cap-

Notes:  If you believe that you can finish this workout as prescribed within the 15 minute time cap, we want you to go for it!  Even if that means performing single repetitions of pullups or thrusters.  If you are new to the program, scale down to ensure high intensity and quality movement.

Cool Down:

Jog 800 meters
Foam Roll Legs

Buy your tickets for the CrossFit Games SoCal Regionals HERE!

With the Regional competition finally upon us, there is sure to be an additional buzz at the gym and a perfect time for a testing week!  If this is your first testing week, the overall volume will be lower than normal, but the intensity should be much higher.  Come in and go for a Personal Record or set a baseline in our benchmark workouts and tests.  We understand that most people will not be able to attend every class, so check the weekly programming, talk to your coaches, utilize open gym times and plan accordingly.

Outside of the regular group class programming, you should attend the Venice Barbell Club if you want to test your 1 rep max olympic lifts and the Wednesday Base Camp class will include a 5k time trial for anyone interested.  Remember, we will have this again in 3 months, so be sure to write down the details of your workouts including any scaling/progressions used.

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