Friday 22NOV13

Who’s ready to bench?

Tomorrow, Saturday, we’ll be mixing things up a little…

The 11:30am WOD will be structured as a Powerlifting competition.

Prizes will be awarded to best male and best female lifter. All CFER members may participate in the competition.

You will have three attempts at each of the following lifts:
Squat
Bench Press
Deadlift

Please come on Saturday prepared knowing what your three attempts for each lift will be. Squat/Deadlift suits, bench shirts, knee wraps, elbow wraps and belts greater than 4″ wide will not be permitted. Weightlifting shoes, knee sleeves, wrist wraps, and belts are acceptable for the competition. Nervous? Read this. Want to bring friends/family to snap photos? Alright; spectators allowed!

Saturday’s schedule:

9:30am – CrossFit Endurance WOD @ East River Track (rain or shine, it’s supposed to be in the 50s!)
10:30am – Foundations
11:30am – Powerlifting Competition*

*This will probably last at least 90 minutes, if not longer, so plan your day accordingly!

Front Squat
Refer to 1AUG13 OR 25OCT13; multiply 3RM by 1.06 to get approximate 1RM

4 @ 50%
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%

Then,

“Tabata This”
Refer to 21JUNE13

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*A Tabata is 20 seconds of work followed by 10 seconds of rest (30 seconds total), for 8 rounds (a grand total of 4 minutes). You’ll do a complete Tabata cycle for each movement before moving on to the next. Your score for each Tabata cycle is the lowest number of reps completed during any 20 second round of work.

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