01/02/12 – Stregnth Benchmarks

No Changes to the Schedule Today

Nutrition Challenge Starts Monday Jan 16 – Details To Come – Sign Up For The Newsletter @ CrossFit908.com

New Fundamentals Starts Tomorrow Night @ 6:45pm.  Contact [email protected] to sign up.

Happy New Year!  We will be testing some benchmarks for strength numbers this week.  Today we will be finding our 1RM for Deadlift.  We will be very strict on form.  We will not let you deadlift with a rounded back.  Once your form breaks down, you are done.  Tomorrow we are testing 1RM for shoulder press, and Friday we are testing 1RM for Back Squat.  Make sure you show up this week to see where you stand for the beginning of 2012!

Week Ahead –

  • Mon – Deadlift + Triplet
  • Tue – Shoulder Press + Triplet
  • Wed – Cindy
  • Thurs – New Goals!
  • Fri – Back Squat + Sprints
  • Sat – Team WOD

Today’s Recipe – The 21 Day Sugar Detox – Primal Palate

Today’s Link – Posture – Conditioning Research

Schedule –

  • Mobility Warm Up
  • Deadlift – 1RM
  • WOD – 12 min AMRAP
    • 15 Wall Balls (20/14)
    • 30 Walking Lunges (Holding Medball)
    • 15 Burpees
  • Accessory – 3 x 15 Reverse Hyper / GHD Hip Extensions
  • Stretch