2014 “Spring into Summer” Nutrition Challenge – At long last here is the Nutrition Challenge in both 2014 Spring into Summer Nutrition Challenge (pdf) and 2014 Spring into Summer Nutrition Challenge (Excel). Choose a version, print it or don’t, make your plan, execute and record your progress. This challenge is you v. you. Let’s get it!
Last weeks testing and the current cycle
Plenty of people asked last week about testing and what we’re working on this cycle. The answer is a little more complex than it’s been in the past: Skill and Met-con.
Last week’s testing was designed to give me an idea of where we, as a gym, are lacking in skill development. Not just the simple “let’s all work a muscle up” but also the more hidden info within the numbers. Why can people power clean and Jerk more than they can Squat Clean? Why do we fail on high rep HSPU? And so on.
Last week was about exposing problems so that we can make a plan that addresses them. We’ll still be squatting regularly but it will be at weights and reps that are below maximally effective. We’ll also be rotating movements more frequently than is truly effective for super-fast gains. In short: We’re still trying to make our squat go up just not so much that it interferes with the rest of our workouts.
We’ll also be working on our Met-Con. Metabolic Conditioning is the base of CrossFit. It is literally “The WOD” but it’s also more than that. Think breathing WODs. Pushing for one more rep while your lungs are burning. These are the type of continuously moving met-cons that we’ll be trying to improve.
High Hang Squat Snatch
2 AMRAPs – 1min Rest between
Push Press (75/55)
Box Jump (24/20)