2016 CrossFit Liftoff This Week!

Registration is still open for the 2016 CrossFit Liftoff (click here for more info) and the announcement of "Event 3" (aka the workout) will take place on Thursday, November 3rd.  We already know that Events 1 and 2 will be Snatch to a max and Clean & Jerk to a max, respectively - but we await the details of the workout for Event 3 to see how everything will all play out together. Exciting stuff!

If you're registered for the Liftoff or interested in participating, we'll be using Friday 6pm and Sunday 9am Barbell Club classes to establish max lifts - and to possibly take a stab at Event 3 depending on what the workout ends up being.  You may also see Event 3 as part of (or all of) Saturday's WOD depending on the movements, set-up, time domain, etc. - that is still TBD, and don't worry, we'll have a great workout programmed just in case it doesn't fit the context of our week of training.       

As for the name of yesterday's workout, I'll let Sheldon enlighten everyone:

Mmmm, this is good... whatever it is.

WOD for 11-02-16:

ON A RUNNING CLOCK...

A) From 0:00 - 12:00

Strict Press (Cycle 3, Week 1):

***Using your Cycle 3 "Base" weight...

65% x 5

75% x 5

85% x 5+ (Max Effort, i.e. as many reps as you can safely make)

***If you have made ALL of your "MAX EFFORT" sets to date (5+, 3+, 1+) for equal to or more than the prescribed reps, then ADD another 5 lbs to your base for a TOTAL of 10 lbs added to your 95% of 1RM.

***If you have NOT made all of your "MAX EFFORT" sets to date for equal to or more than the prescribed reps, then REPEAT with the same base from Cycle 2 which was 5 lbs added to your 95% of 1RM. 

-then-

B) From 12:00 - 37:00

Back Squat:

6-4-2-1-1-1

Build to a heavy single OR a 1RM.  If it feels good make it the latter.  If not then make it the former and live to fight another day (we'll squat again, don't you worry).