Happy New Year!!
We will be running a modified schedule today due to the holiday.
Open Gym:
1100-1300
1700-1900
Come in to make up a workout from earlier in the week or work on some skills!
Note: You can come in anytime…but make sure you get here with enough time to get everything done.
ATTENTION: Due to renovations in the gym all classes Monday (after 6AM), Tuesday, and Wednesday will run on a reservation basis and will take place in the annex. You can find the link to sign up for classes here. If you have any questions about or issues with signing up please email us at info@solidaritycrossfit.com
Strength
Death by (Strict) Pull Ups
1 pull up the first minute
2 the second
3 the third…
Until you cannot complete any more in the given time.
Conditioning
3 person team: 3 rounds for time:
No switching until everyone is done with their current station. One round is completed when each team member has completed all three movements. Everyone must complete each movement 3 times.
ATTENTION: Due to renovations in the gym all classes Monday (after 6AM), Tuesday, and Wednesday will run on a reservation basis and will take place in the annex. You can find the link to sign up for classes here. If you have any questions about or issues with signing up please email us at info@solidaritycrossfit.com.
Strength
1RM Bench Press
Conditioning
Teams of 3:
300m row relays to 2700 meters:
Work can only be done while someone is rowing.
ATTENTION: Due to renovations in the gym all classes Monday (after 6AM), Tuesday, and Wednesday will run on a reservation basis and will take place in the annex. You can find the link to sign up for classes here. If you have any questions about or issues with signing up please email us at info@solidaritycrossfit.com
We are nearing the end of the current squat cycle. First and foremost, we would like to say that we are proud of everyone. This cycle was intense. There were days when getting under the bar once, let alone two, three…or six (!) times took an incredible amount of intestinal fortitude. Not only did the gym rise to the challenge, we were inspired by everyone’s desire and drive to see the beast through to the end.
Just as importantly, we adapted when necessary. On individual initiative, volume was adjusted and athletes chose the proper path for themselves. This ability to be flexible with a broad set of training guidelines based on every changing inputs is the mark of a mature athlete and an ability to set ego aside. There is no better sign of a healthy gym culture than this.
For those who deloaded this past week, we’ll be testing this week: front squat on Monday and back squat on Friday. For the bulk of participants this week will be the deload week followed by testing next week. We will deload with six sets of 2-6 utilizing 70%. This will be programmed twice (Mon and Fri). While two exposures would be ideal try to ensure you hit it at least once. For this main group front squat max will be Monday, January 5th with back squat the following Friday (January 9th). If you would like to test on a different day due to personal factors (work, travel, sleep, stress, etc) just let us know and we can accommodate.
And one final note: this cycle was biased towards volume and hypertrophy versus top end gains compared to what we have done in the past. We are already seen noticeable improvements with sub-maximal loads including several impressive new PRs on the clean. What we are getting at is that you should not tunnel vision by focusing solely what your 1RM is. And definitely do not beat yourself up if you don’t make the increase that you were hoping for. There is more to be strong than just what you can lift for a heavy single and training different repetition ranges will in the long room help to move the entire spectrum in the right direction. We’ll get plenty of chances to express the gains from this cycle over the coming months.
Great work Solidarity!
For those of you who are interested you can see the original version of the cycle with commentary from the creator, Spencer Arnold, here.
Strength
Fitness: 3×5 front squat LP (4th set if time permits)
Peformance:
Deload, Squat 6x 2-4 (FS-BS) @ 70%
Or Test 1RM FS if you deloaded last week.
Conditioning
Teams of 3, one person working at a time:
150 Wall Ball (20/14)
150 Burpees
Teams can alternate people and movements (Murph-style) as much as desired, but for all movements there is a minimum set of FIVE reps before switching team members/movements.
Skill
15 minutes to work on gymnastics skill of choice.
Conditioning
“Skywalker”
Utilizing a continuously running clock, on the given minute, run the given distance:
Compare to 2014.09.12, 2013.10.02, 2013.05.23