Bench Mark Week and WoD 121015

It's another benchmark week for us. The benchmark week serves two purposes, one that is fairly obvious and another that may not be as obvious. The first is to test how far we have come, to set new Pr's and evaluate the training program and your adherence to it. The Second is actually recovery. We fit ALOT in to an hour every day. Strength/ speed/ skill and a metcon, that amount of volume takes a toll on the body the reduction of that volume will aid in recovery ( while still working on things we need to work on), and allow us to hit it hard again next week. The approach is 100% intensity but a massive reduction in volume and a renewed focus on mobility and review sessions on technique. Over the course of the week we will hit two strength bench marks and 3 CrossFit Wod bench Marks. Some days will be a pre-test for the future and others will be a retest of Work outs we have done recently. This Weeks Bench Marks In No Particular order. 

Amanda (Pre-Test)

Elizabeth ( Pre-Test)

Back Squat 1 RM 120916

1 Min Max rep Goat Test ( Pre-test)

Hellen (Re-test) 120920

1RM Snatch 

2 K Row (Pre-Test)

* Strength work is neither a pre or re-test, Or rather they are both because we do include a lot of strength work in our normal programming. 

Included is the link to the blog post for each work out we have done recently whihc will also provide the most recent date fore those work outs. 

The benchmark weeks will provide regular check points and allow us to make adjustments to things like nutrition, attendance, sleep, and even programming based on your performance each time we have a bench mark week. It will also allow for you regularly see your progress. 

Tomorrows Bench Mark 

1 RM Back Squat 

+ 1 Min Max Goat work ( you will get 3 attempts with max rest between each attempt)  

      - you can choose one of the goats you already have been working on or another one completely. We are changing our approach to improving these in a way that will drastically increase you progress, however instead of working on two at a time will be focusing our efforts for about 3 weeks on only one of them. If you are unsure of which to choose, ask and we will have a conversation to help you decide. 

* if you are coming to the strength class we will do the Back Squat followed by the max goat work and  you will be able to include the accessory work after wards depending on time 

accessory 

RDL 3 x 8

GHR 3 x 8

Weighted Step Ups 3 x 12

Good mornings 3x 8

any time we repeat the same exercise with the same rep scheme your goal is to add 5 lbs to the lift but no more than 5 Lbs.