This week we will be the re-testing week on our strength.   We will do the 10 Cleans/10 HO Burpee 10 min amrap as the test.  

Standard Strength:  Work up to a 1rm on the following. 
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a row(heavy kb)

Max Shoulder to overhead

Max Weight KB Swing Snatch

Max Turkish Get up
5 Min Sled push:140/90
Max Height Box Jump  


Category 2:
Max hspu in a row followed by total in 2 min
Max MU in a row followed by total in 2 min

Max pullups in a row
Max box jumps in 2 min(height optional) 

Max toes to bar in a row followed by the most in 2 min.
Max Unbroken du followed by the most in 2 min.  

Category 3:

5k Run/row

2k Row

400m Run 

500 Double Unders 

100 Burpees
Distance Swim/Bike
Griff

This week we will be the re-testing week on our strength.   We will do the 10 Cleans/10 HO Burpee 10 min amrap as the test.  

Standard Strength:  Work up to a 1rm on the following. 
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a row(heavy kb)

Max Shoulder to overhead

Max Weight KB Swing Snatch

Max Turkish Get up
5 Min Sled push:140/90
Max Height Box Jump  


Category 2:
Max hspu in a row followed by total in 2 min
Max MU in a row followed by total in 2 min

Max pullups in a row
Max box jumps in 2 min(height optional) 

Max toes to bar in a row followed by the most in 2 min.
Max Unbroken du followed by the most in 2 min.  

Category 3:

5k Run/row

2k Row

400m Run 

500 Double Unders 

100 Burpees
Distance Swim/Bike
Griff

Ok... so I am going to try something new with our programming for the next 8 weeks.  I have found over the last 7 years of group programming (4 years with CrossFit) that the best results comes from experimentation and exploration.  We are going to integrate the Wendler Strength program along with a basic Olympic Lifting program with our metcons each week and see how things go. I am not going to bore you with the all the details but I will give you the basic concept.   I want our athletes to get stronger while maintaining/increasing their current cardio-respiratory endurance.   So how do we see if this works... we need some tests.  We will perform these tests now and at the end of the 8 weeks to see our results.   This week will be a week of tests.   

This week will include tests in the following:

Standard Strength:  Work up to a 1rm on the following.  These will also be the strength movements that will be done on a weekly basis to increase our overall strength.       
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a row(heavy kb)

Max Shoulder to overhead

Max Weight KB Swing Snatch

Max Turkish Get up
5 Min Sled push:140/90
Max Height Box Jump  


Category 2:
Max hspu in a row followed by total in 2 min
Max MU in a row followed by total in 2 min

Max pullups in a row
Max box jumps in 2 min(height optional) 

Max toes to bar in a row followed by the most in 2 min.
Max Unbroken du followed by the most in 2 min.  

Category 3:

5k Run/row

2k Row

400m Run 

500 Double Unders 

100 Burpees
Distance Swim/Bike
Griff

The programming will officially change next week after this set of tests.     What does this mean to you?  You will need to write down all of the test weight/time and keep it on a form at the gym.   We will then use this form to calculate your strength work each week.   You will need to pull that form out of a file each week in order to determine your specific percentages of lifts.  On make up days.. you will be required to do the missed strength component along with the metcon component from the week.  It may require that you do a couple of the strength components on a make up day.      Please put as much effort as possible into the tests so we can give this a fair go.   

I will explain more this week in class.