Testing Month and PRs for Puerto Rico!

Monday, October 2, 2017

Strength

Option A: Max Strict Press

Option B: 4×4

Gymnastics

Option A: Max Pull Ups

Option B: 4 sets of 5 strict

WOD

AMRAP 12

8 LB Burpees

8 Hang Power Cleans (135/95)
35 Double Unders

*REMEMBER Meal Swap tonight at 7:30pm- see details or ask Katie for details!

PLEASE READ:

CFHY Testing: Lifts, Endurance, Gymnastics

Over the next several weeks we will be testing various elements of fitness including max lifts, endurance benchmarks, and gymnastics skills.  This is a great way to gauge where you are currently at, assess your progress, and make goals for the future.  We will be doing these tests as part of our regular classes and scores will be logged in Wodify.  Take advantage of this tool to assess your progress- feel free to add notes and comments in your Wodify account.

Some things to consider when testing:

  • Safety first, form is king. We are looking to hit the heaviest loads we can do safely and with good form.  An extra few pounds on the bar is not worth injuring yourself over.
  • Testing is a good gauge of where you are currently at. Although it’s great to hit PRs, the reality is every day is not a PR day.  If you don’t hit the number you are hoping for- let it motivate you.  Remember that there are countless aspects that go into your performance on any given day- nutrition, sleep, stress levels, etc.- if you aren’t hitting the numbers you want to be, assess how these aspects are going and make a plan to improve.
  • Celebrate the PRs of those around you! We are fortunate to be in an environment of strong and capable people- be inspired by them and help them celebrate their PRs!
  • It’s important to warm up appropriately and not just dive into your big lifts. We will discuss more in class proper warm up protocols when attempting 1RMs.  Once you get to your max attempts have a coach watch you.  In order for your lift to be “CFHY Official” a coach must watch and verify the lift.
  • If you are a newer lifter/new to CrossFit we will not have you test all of your big lifts. It is more important that you continue to learn the movements safely without maxing out.  On testing days you will still perform the lifts, but not max out (you will do Option B)

Within the next several weeks we will be testing the following benchmarks.  As always, if you miss a class you can always make up whatever you missed during open gym.

Lifts

Front Squat, Back Squat, Overhead Squat, Deadlift, Press, Push Press, Push Jerk, Clean, Clean and Jerk, Snatch

Endurance Benchmarks

500m Row, 1000m Row, 2000m Row, Helen, Fight Gone Bad, Fran

Gymnastics

Max Pull Ups, Max Dips, Max HSPU, Max Muscle Ups

Optional (these will not be done in class):

60 Minute Row for Max Meters, 10 Minutes Assault Bike for Max Calories

PLEASE KEEP READING:PR for PuertoRico

As you know Puerto Rico, along with various other places, has recently been ravaged by large weather events and the hurricane has been described as the biggest catastrophe in the history of Puerto Rico in terms of natural disasters. They are facing a situation in which much of their infrastructure needs to be rebuilt and this rebuilding is not going to happen overnight.

At times like these it can seem like there is so little that one person can do to help. But utilizing the wisdom of Mother Teresa who said “If you can’t feed a hundred people, then feed just one” and “we feel that what we are doing is just a drop in the ocean, but the ocean would be less because of that missing drop” we have decided to do what little we can to offer help to the people of Puerto Rico.

During October, our “testing month” at CrossFit Hyannis, CrossFit Hyannis and Ward Construction will donate $5 for each PR that anyone hits at the gym for any of our benchmark testing (up to 5 PRs, then $2 for subsequent PRs- there are 20 tests including strength, endurance, gymnastics, etc. over the course of month). We will be donating all money to “United for Puerto Rico.”

If anyone who would like to join us in this effort they are welcome to- perhaps contributing a certain dollar amount for each PR you hit (this can be anything you want or nothing at all).  For anyone who would like to, we will collect all donations and make one donation on behalf of CFHY, Ward Construction, and our members at the end of the month.

Obviously PRs aren’t the most important thing, but we view this as a way to recognize the strength of our athletes to help others.  Don’t go crazy trying to hit a PR- you’re still a good person if you don’t.

Criteria for it to be considered a PR:

-This can’t be the first time you’re testing the lift.  You must have a previously recorded PR. (Remember- newer athletes will not be attempting 1RMs).

– Must be RX (referring to gymnastics and benchmark WODs).

-You must record it on the sheet at the gym (this is how we will track donations!).

*If these rules don’t seem fair to you and you want to donate anyway even if you scaled it or it’s your first time lifting- feel free to do it!

 

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