Siobhan...95# front squat for 5 reps. She did 105# for 5 reps on her last set. Nice job Siobhan!

I am so excited for this week. This is going to be my clients 2016 fitness test week. All my clients will perform The CrossFit Open WOD 13.2 to the best of their ability. In 3 months we will repeat it to see how much your fitness has improved. It is similar to running a road race. For example, you run a 5K in June and your time is 24:00 minutes exactly. All summer long you work on your fitness, you are eating clean, in the gym lifting weights, getting your body strong, running outside and in September you try another 5K. Your time is 22:30. Beating your first time by 1 minute and 30 seconds is huge. You are certainly fitter! Adding 2-3 CrossFit workouts into your fitness plan each week will get you the fittest, fastest and strongest you could ever be. The CrossFit prescription is constantly varied, high-intensity, functional movement, moving large loads over long distances, and doing it quickly (with safety of course). CrossFit increases work capacity across broad time and modal domains. Broad time refers to all length of duration of effort. If you need a further explanation read this article. It explains it well.

For all of my wonderful clients, this is what to expect this week:

-I will be checking your body-fat, body mass index, weight and measurements (chest, waist, hips).
- You will be performing Open WOD 13.2
-we will be discussing your fitness and health goals for 2016
-bring a notebook! YOU are going to record the weights you use when we do strength as well as your conditioning workouts. This is not an option. Please be prepared(:

Open WOD 13.2
Amrap 10
5 shoulder to overhead
10 deadlift
15 box jumps

RX: 115/75, 24"/20"
LV3: 95/65, 20"/20"
LV2: 75/45, 20"/16"
LV1: 55/35, 16"/12"
Beginner: 45/35, 12"/12"

*115/75= weight of bar, men's weight on the left, woman's weight on the right.
*24"/20"=height of box, men's on the left, woman's on the right.

Check out how well everyone did so far...

Caitlin: 8 rounds plus 18 reps RX

Siobhan: 6 rounds plus 20 reps RX

Pete: 5 rounds plus 28 reps LV2

Jillian: 5 rounds plus 13 reps LV3 (1 round 20" box stepping up, 4 rounds 12" box jumps)

Jen: 6 rounds + 5 reps RX

Ellen: 6 rounds RX

Lisa: 5 rounds + 28 reps LV3

Trish: 5 + 25 reps LV3

Carolyn:

Erin: 6 rounds + 19 reps RX (: (:

Felicia: 5 rounds + 27 reps LV 1

Laura:

How many are you going to get?? Set a goal for yourself and achieve it!

Thank You for always giving 100%. I am so lucky to love my job. I truly care about each and everyone of you!

3-2-1 GO!

2016 Client Baseline WOD

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