I have 3 very important points of business for this post. I’ll try to keep each as brief as possible, and would ask that those of you who have been following would take the time to really read and help with the second.
We are adding TWO MORE
Training Camps World Tour dates. They will go live Wednesday morning at 9am EST, and both will be mid week camps. These will also be the final dates added to the schedule.
The first will be February 11th-13th in San Rafael, California at TJ’s Gym. Yes NorCal, we love you too.
The second will be March 6th-8th in Long Island, New York at CrossFit LIC. Long Island, home of Rakim.
Last week’s testing was the culmination of our first 12 week off-season cycle. To say that I’m happy with the results is a gigantic understatement. I said a few weeks ago that I was likely to publish this cycle as a 12 week template, and after seeing last week’s numbers I will absolutely be doing just that. I, however, need your help with data collection.
As some of you may know, I am a gigantic number nerd. Part of the reason I started this site was to use it as a tool for data collection. As we progressed through this cycle I realized I wanted to not just get some data, but I wanted a better collection tool. I want to know exactly what worked, what didn’t, and I want accurate numbers to support any claims of efficacy. That’s where you guys come in.
Below is a form that I need AS MANY OF YOU AS POSSIBLE to complete. I will be posting one of these Monday, Tuesday and Wednesday this week. They are short questionnaires that will allow you to list pertinent data harvested from our testing. I cannot emphasize this enough, even if you don’t post on a daily basis, I need you to fill these out. My goal is to get somewhere near 500 of you to submit all three questionnaires. This will make for one of the largest study groups I’ve ever heard of for a strength and conditioning study. The nerd in me is incredibly excited.
The PR numbers that are listed as “pre-cycle” can be from any time before June. The only exception would be the Snatch and Clean & Jerk (posted tomorrow). Due to the amount of maximal lifts performed with these, I’d like your highest lifts from any point in the cycle. Just so you know, the testing week actually began 120918, this Saturday was simply a work day.
For those of you attending the upcoming Raleigh Training Camp; we will be posting details for the camp tomorrow night on the actual Raleigh camp page. I will remind everyone of this tomorrow night and link to it.
1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO
Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.
2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.
10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)
3 rounds for time of:
14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
50′ Handstand Walk
Caleb Williams – 9:19. 1st round demo video: