2017 Liftoff Event 3 Announced

Welp, the "met-con" portion of the 2017 CrossFit Liftoff was announced on Thursday evening and it's eerily familiar -- basically it's last year's Event 3 workout, with the exception of 3 minutes less on the AMRAP clock and a slightly heavier barbell for the women.  You can check out the official workout standards, including the scaled version of the workout, by clicking here, and we've posted the standards video for the Rx workout below.

We'll run Event 3 as our class workout during all Saturday morning classes, so if you're officially entered in the Liftoff make sure to review the standards and prepare to have a gym buddy judge your performance for an official score.  If you're not officially entered no worries, just be prepared to do the workout as our class programming in a "heats style" hour of class -- and be prepared to potentially judge one of your fellow classmates (or at least cheer for them and help count reps!).

Remember that Events 1 and 2 are max snatch and max clean & jerk, respectively -- so those will be programmed for Barbell Club class on Sunday and any and all athletes who want to lift are welcome to sign-up for Sunday Barbell Club class and get their lifts in with some friends (whether you're officially entered or not).  Again, if you are officially entered be sure to review the standards here prior to coming into the gym.  

But, before we get into all of that how about session 1 of our deadlift strength cycle?  Friday deadlifts should make just about anyone happy -- and yes, we know this feels light to start... enjoy it, get the work done, be consistent, and move on to the next piece.

Happy Friday, all!

WOD For 12-01-17:

Deadlift (Week 1):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

65% x 5 

75% x 5

85% x 5+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:

65% x 180 lbs = 117 lbs x 5 reps

75% x 180 lbs = 135 lbs x 5 reps

85% x 180 lbs = 153 lbs x 5+ reps ("Max Effort" or "as many as you can safely perform")

-then-

"Simple Spice: The Forgotten Spice Girl"

3 Rounds For Time:

400m Run

20 Russian Kettlebell Swings @ 70/53 lbs

15 Burpees

The ones that sting the most are often the simplest. Run fast, don't put the KB down, and sprint that last round of burpees. Strategy need not apply today.