PB WEEK (New & Improved) - TESTING & GOAL SETTING!!! Our first cycle of training is coming to an end and it is a good time to access your progress, test your strengths and weaknesses and set goals for the next training cycle. Our PB WEEK is next week (formally known as testing week) - it is new and improved and our coaching team is excited to get stuck into the action. We will be testing our max lifts as usual, our cardio ability as usual, but instead of then testing different exercises separately (boring) we are throwing in benchmark WODs in order to test your movements and capacity. Gathering data on your lifts, cardio and benchmark WODs is extremely important in order to measure progress over time and enable you all to see real, evidence based success and improvement. Who doesnt love hitting that PB? PB week is set to be epic - all you need is a great attitude! For the first time ever we are releasing the schedule in advance - please note that for all WODs there will be scaled options to suit all abilities. MONDAY - 1km run, Max Deadlift, Dianne WOD. TUESDAY - 400m run, Max Clean, Elizabeth WOD. WEDNESDAY - Max DU in 3min, Max Strict Press, Fran WOD. THURSDAY - Illinois Agility test, Max back Squat, Nancy WOD. FRIDAY - Max Snatch, Amanda WOD. SATURDAY AM - Beep Test for all those that want it. The coaching team has put their heads together and we feel that this is a great plan of attack to test abilities across board time and model domains, allow RX athletes to preform high level gymnastic movements while having a scaled option for others, and test the 3 main categories of crossfit - Metabolic conditioning, Gymnastics and Weightlifting. We always have people uncomfortable with testing - but the way we have organised the week means you still get your lift (like a normal class) and you still get your WOD (like a normal class). If you wish to record this data it is up to you - we highly recommend it! Cant Wait to see the PBs fall, our community coming together to smash prior goals and 4010 moving forward as one!
Posted on: Wed, 02 Apr 2014 22:05:41 +0000
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