Friday, February 10

Friday Wrap Up! Reminder that there is no Olympic Weightlifting class this Saturday, February 11. The new 12 week cycle begins Thursday, February 16th at 6 pm.

CrossFit Elements and Olympic Weightlifting on Saturday mornings will be moving to an 8:15 am start time beginning Saturday, February 18th. This will help to smooth out transitions between classes and give you some time to catch up with one another too before the CrossFit class starts (still at 9:30am!).

Applying the Scientific Method to Fitness...

Measuring and repeating progress is a huge factor in what makes CrossFit different from other methods of fitness. If you simply go to the gym and complete the same routine day after day it's hard to really tell if favorable adaptation of performance is occurring. This applies to strength numbers, bodyweight movements, workout times, and workout scores. Benchmark workouts are set up to test and retest our fitness levels over the course of time, and most people know and record those workouts (in case you didn't know, there is the "Benchmark Board" in the OLY area of the gym where you and record your benchmark workout scores!). Benchmarks are great markers in showing improvement in all areas of fitness from strength, to endurance, to skill work. Record your benchmark workouts to monitor your progress and to see quantifiable data showing improvement over time.

Beyond recording benchmarks you should be recording your daily workouts. By having workouts recorded you will be able to approach new workouts with a plan to perform your best. Compare previous workout data to the workout of the day to identify a strategy or to get an idea of the scaled weight or movement you should use to promote gains in your fitness. The only way to truly monitor improvement is to record get a notebook and pen or download an app on your phone (tons of people love the MyWOD app, it even automatically uploads our blog and WOD for you) and start recording data so you can see your improvement over time!

Workout for Friday, February 10

Overhead Squat from Floor 15 min to find Heavy 3 reps for Today

Open WOD 13.1 17 min AMRAP 40 Burpees to Target 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Power Snatches (165/100) 10 Burpees Max Snatches (210/120)

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