The First 6 Weeks

7643616_f260Our first 6 weeks of programming is going to include 3 days per week of strength-building foundational lifts, and 3 days per week of technical work on the Olympic lifts. Even if you don’t know much (or anything) about what these lifts are, you can still stay ahead of the game by planning ahead. Here is what you can expect:

M – Back Squat ? ?? ? ? R – Clean
T – Snatch???????????? ? ? ? F – Deadlift
W – Press??????????????? ? ? Sa – Jerk

I highly recommend that you prioritize the back squat, press and deadlift days to build your strength, especially if you are brand new to CrossFit. We will be working for four weeks, and in the fifth week we will set a new 1 rep max weight for each lift. If you miss one of your training days, please use the available open gym time to catch up.

We will be prescribing percentages for each day of lifting, and WODify has some awesome tools that can help you be more prepared for class. Under the “My Performance” tab, you can click on “add performance”, then under “type” choose “weightlifting” and you can enter your most recent personal best lists. If you don’t know your 1 rep max for a lift, you can enter your 3, 5 or even 20 rep max records with this component.

Screen Shot 2014-05-30 at 12.02.21 PMOnce you have entered your best lifts, you can see your weights at different percentages. You can also view these percentages on the WODify app through your phone or tablet.

If you don’t know your 1RM, or you are new to doing CrossFit completely, don’t fret. You can use your first week of lifts to enter your numbers, and WODify will calculate your percentages from there.

You can accelerate your personal growth by keeping track of your data and charting your progress. Not only will you see the numbers go up, but you will also learn how to be more intelligent about your lifting to maximize your output and prevent injury.

Monday begins our full class schedule, can’t wait to see you all in the gym!



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