Today is the first day of our bi-annual Fitness Testing Week and it's also the first day of #podiumweek. Podium Week is about recognizing and celebrating your progress. It will help our community see what REALLY goes on at a CrossFit gym. And it flood the internet with positive images of success, we could all use more positive images on FB and IG right?
Before the workout, your coach will ask you which podium you’ll aim for. For example in today's workout it could be one or all of the three lifts and/or it could be your overall total. So, give some thought as to what you want to achieve today. After the workout list your PRs and #podiumweek on a small whiteboard and your coach will take a creative picture of you holding it up and smiling. All of the #podiumweek photos will be uploaded into an album on our Facebook page. Let's have some fun and show everyone how awesome you are!
Today are are retesting our CrossFit or Powerlifting Total. We do this twice a year as part of our bi-annual fitness testing. We agree with Coach Mark Rippetoe who said, "Stronger people are harder to kill and more useful in general." Coach Rip created today's workout. He wrote an entertaining article on the importance of strength training and the rules behind the workout. You can read the article below.
If you've been CrossFitting for less than 6 months, you are exempt from declaring your attempts. We want you to find your 3 rep max today. Those of you who've been doing this for more than 6 months are going to declare your attempts to your coach today. Declaring your attempts adds an important element of focus and commitment to the workout. Good luck!
CrossFit or Powerlifting Total
You have 3 attempts to find you max effort Back Squat, Press and Deadlift.
If you have been CrossFitting for LESS than 6 months you will find your 3 Rep Max
If you have been CrossFitting for more than 6 months you will find your 1 Rep Max
You have the option do a strict shoulder press for the CrossFit Total or perform a bench press for a Powerlifting Total.
This workout is all about strength. Strength is one of the 10 general physical skills we seek to develop in our CrossFit training.
Be sure to enter your total into Beyond the Whiteboard. Your numbers will be used to determine your fitness level. EVERYONE is Rx'd today! Compare to Dec. 4. 2016.
True Spirit CrossFit Bingo Starts Today!
Be sure to download your Bingo card and have your coach check off the squares.
Record your WOD on Beyond the Whiteboard.
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