Thursday: CANADA DAY WEEKEND – CLOSED SUNDAY and MONDAY
Regular classes on Saturday (10 am, 11 am) but we’re closed SUNDAY and MONDAY for Canada Day. Enjoy the sun…hopefully.
Add your name to the list and keep track of your progress during the next 6 weeks of our 3 rep max. Hang Squat Clean series:
We don’t bug you all the time to keep track of your scores and write in your
book just for the sake of it. There’s a method to our madness.
Two reasons you should have a moderate idea of your max lifts and your times on benchmark workouts:
1. PERSONAL GROWTH: Although not everyday is a test day, and you don’t have to kill yourself six days a week, some days are test days. And on the days that you test yourself, you want to know that you’re improving. That’s kind of the whole purpose of CrossFit – personal growth. Anyone can do functional movements at a high intensity, but the fun comes when you compare your Cindy time or your Tabata Squat score to what you did six months ago and you realize that you CRUSHED your old time. As a coach, nothing makes me happier than seeing students gloat about their personal bests, and if you have no clue what your personal bests are, then you’re missing one of the greatest parts of this whole thing.
2. COACHING: You’ll help both yourself and your coaches out a ton if you have some kind of clue what you can lift. If you know your numbers, we’ll be able to help you scale accordingly for the workout.
I was suspicious that people haven’t been keeping track of their scores lately, so I put it to the test and asked around. In this audio soundtrack, you’ll see that my suspicions were correct:
FYI: The Olympic Lifts are the Clean and Jerk and the Snatch.
Thursday:
Warm-up: 7 minute ladder of wall balls and D-ball slams with a partner
(Partner A does one wall ball and one ball slam, then Partner B does one of each. Then Partner A does 2 of each, followed by Partner B. AMRAP in 7 minutes)
Tech: 3 Rep Max Hang Squat Clean DAY 2
(3, 3, 3, 3, 3) – See if you can increase your load from Monday
WOD: Split Jerk from the back (1, 1, 1)
Leaderboard is max split jerk
-Eunice and Kerm
There are no comments yet, but you can be the first
By Dash 27 Jun 2012
I have been crossfitting for over 3 years and I still write in my book everytime after I workout! And I know all my maxes!n Yes maybe a little lame but I love knowing what I have achieved. Maybe I am just a nerd
Do it ya’ll it is so helpful and interesting to see how far you have come!!!! And like Em said it helps your coaches prescribe a perfect weight for a workout.
Love the WOD!
By wendy 27 Jun 2012
i ask myself time and time again: “how the hell did this person graduate from p.t.??”
the audio affirms this.
By Colter 28 Jun 2012
post leaderboard pleeze
By Pig 28 Jun 2012
Put yer goddam scores in the leaderboard
That means everyone
That especially means you!!!!
Especially if you finish in 58th place today.
By Squad 28 Jun 2012
I’m terrible at writing in my paper logbook, but I LOVE the leader board as you can post online, and the old records are right there for you to see.
You can post lifts, times, etc without it being the WOD. Just use the logbook function… it’s private and very satisfying.
By Reto 28 Jun 2012
GC’s Top Ten Reason’s People Don’t Post on the Leaderboard:
1) I had a bad day and I’m shameful
2) I took it easy today and I’m shameful
3) My score was too good and I’m modest (aka the “Rhea”)
4) I’m too lazy
5) I can’t remember my password
6) I lost count
7) I forgot my time
8) I didn’t do the workout as rx’d
9) I’m shy and don’t want people knowing I even exist
10) Fuck it.
GC’s Top Ten Reason’s People SHOULD Post on the Leaderboard:
1) Men will die for points – competition drives results. Crossfit is the SPORT of fitness, if you don’t post your score, you’re not crossiftting.
2) Helps track your progress
3) Provides a benchmark for everyone else in the box
4) Advertises to people not in the box (coaches need $$ yo)
5) Avoids hollow victories (I finally PRd my fucken snatch and nobody else posted!)
6) It feels great to finally take it down one day
7) Per Emily’s comment, helps the coaches see where you’re at
8) Helps overcome unproductive feelings of shyness, modesty, and other ego-focused bullshit
9) It’s alway’s good to beat the Pig Line
10) Fuck it.
By Donkey 28 Jun 2012
Nice. I think the sunglass dudes in place of the #8s are also very fitting.