Mar 5 2013
Pretty amazing day yesterday, consider this:
CrossFit’s true value is in it’s quantifiable across broad time and modal domains. Various sports have been quantifying their results for years – running, weightlifting, powerlifting, etc. But it hasn’t been until CrossFit that we’ve brought these various disciplines together and tried to work towards what some would say are conflicting goals at the same time.
Testing and re-testing is one of the main benefits of this quantifiablity (which spell check doesn’t think is a word). We test something, train for a period of time, and retest it to see if we’ve improved.
Yesterday the entire gym showed that improvement. Of the 63 athletes who tested their 3RM Front Squat 57 of them PR’d – just over 90%. I’d say that’s an effective squat program.
(As a side note: most of those who didn’t PR had some type of problem during their training over the last few weeks, most commonly an illness).
Great job everyone. Now we get another chance to retest an old favorite from the 2010 CrossFit Games Open
Open WOD 11.5
5 Power Cleans (145/100)
10 Toe 2 Bar
15 Wall Balls (20/14)
Open Gym – 7A, 6:30P
Snatch Technique Practice
1 Power Snatch
1 Snatch Balance
1 High Hang Snatch