WOD: Friday 28/02/2014
LAST DAY OF THE WHOLE 30!! Well done to everyone that has completed the Whole 30 - it's a hard 30 days but your body thanks you for it!
IMPORTANT: 5.30pm Class today is the CrossFit Games Open Workout 14.1 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing. Spectators - family & friends are encouraged to come along to cheer you on! The workout will be run in heats and each person will be judged - the athletes competing in the Open category (Officially registered for CrossFit Games Open) will be judged by Adam, Eve or Jo. Athletes competing in the In House competition will be judged by other athletes either before or after they have completed their workout. As we will not know what the workout is until midday today - we are unsure as to how long it will take to get through everybody. If time is an issue for any athletes please let us know and we can put you in an earlier heat. It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 14.1 - GO TEAM BLUE LAKE CROSSFIT!!
"CrossFit Total"
Back Squat 1 rep Max
Shoulder Press 1 rep Max
Deadlift 1 rep Max
Compare to last time here.
You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%
Plan out your numbers using the above schedule before you hit the session.
Post loads for each exercise and total to comments.
IMPORTANT: 5.30pm Class today is the CrossFit Games Open Workout 14.1 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing. Spectators - family & friends are encouraged to come along to cheer you on! The workout will be run in heats and each person will be judged - the athletes competing in the Open category (Officially registered for CrossFit Games Open) will be judged by Adam, Eve or Jo. Athletes competing in the In House competition will be judged by other athletes either before or after they have completed their workout. As we will not know what the workout is until midday today - we are unsure as to how long it will take to get through everybody. If time is an issue for any athletes please let us know and we can put you in an earlier heat. It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 14.1 - GO TEAM BLUE LAKE CROSSFIT!!
"CrossFit Total"
Back Squat 1 rep Max
Shoulder Press 1 rep Max
Deadlift 1 rep Max
Compare to last time here.
You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%
Plan out your numbers using the above schedule before you hit the session.
Post loads for each exercise and total to comments.