Nick getting some decent hip extension on the rings. What other gym lets you swing around like a kid again?!
We've noticed the occasional drop in numbers at certain sessions last week. What's the matter, it getting too cold out? Does the prospect of a tough workout hold less interest for you than a hot fire and a plate of stew?
Or are some of you just in that whole post-Sectionals/Regionals/Birthday Bash lull, and aren't sure what to focus on next?Well how about we spend the next 12 weeks becoming masters of the barbell? Let's lift some heavy s$%t for 3 months. Because let's face it, who couldn't use a little extra work on their squat, snatch and jerk technique?
We tend to prescribe a fairly even balance of strength and conditioning work here at CFNZ, but there is no doubt that improving your strength can help with a lot of the other elements of CrossFit. Strength sits at the top of the Components of Fitness ladder; many of the other components (power, agility, stamina etc) are dependent on it.
So starting next Monday we will be lifting heavy every day of the week to set baseline numbers. We will then hit a heavy lift 3 times a week, on an alternating M/W/F, T/T/S scheme for 10 weeks, with a retest at Week 12.
The baseline lifts are:
M- Back Squat
Come as many of the days as you can in order to have more lifts to improve upon. Three x/week members are also welcome to attend all sessions next week. In the meantime, ponder this:
"Strong people are harder to kill than weak people, and more useful in general......" -Coach Mark Rippetoe
Interval Nancy400m Run
15 OH Squats (45/30kg)
1min rest in between rounds
add up interval times to get total time.
Happy Birthday Anthony and Dragan!