Thanks to everyone who came to the Whole30 Potluck Friday night. Such great food and so many recipes we can try on our own for the last two weeks of the challenge. We look forward to the next one (after “Murhp” on Memorial Day — WITH adult beverages!)
In addition to the Push Jerk cycle (see Thursday’s post for results) we also just wrapped our Deadlift cycle. Once again, the improvements were dramatic and exciting! The starting average for a man at the gym was 285 lbs and now is 319 lbs. The average woman went from 135 to 178 — that is 2 26 percent increase!
We know you’ve all already drank the CrossFit Kool-Aid, but the methodology that drives CrossFit is empirically based. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach “evidence-based fitness.” And the level of fitness is surely increasing here at the Cove!
Take 15 minutes to find a heavy 5 Rep Back Squat from the Rack
(No score here just warming up for the WOD)
1000 M Run
21 Back Squats (bar comes from Rack)
800 M Run
15 Back Squats
600 M Run
9 Back Squats
Fitness 135/95RX 205/135
Phil and Martine collect themselves before testing their Deadlift 1RM while Dave and Daniel get last minute tips from Coach Luke.
And here are the running routes for the workout. There AND back on the same color line equals the marked distance. Stay close to the curb!