CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Thursday, August 8, 2013

8.9.13 WOD

Athletes, today we have a 1RM for Deadlift. Deadlifts are one of the easiest lifts to injure yourself, while doing. So with that please remember you have all hour to warm up and stretch out problematic areas. Make sure you organize yourself before you even touch the barbell and set up your form everytime you make an attempt. Make sure you rest in-between each attempt. 

2+ month strength program:
Establish a 1RM Deadlift:
10x Barbell rest :30
8x 30% rest 2 minute
5x 50% rest 2 minute 
3x 70% rest 2 minutes
1x 80% rest 2 minutes
1x 90% rest 2 minutes
1x (old 1RM) rest 3 minutes 
1x PR
If you are successful keep going up in weight till you fail. I recommend only going up 5# at a time unless your PR was easy. Make sure that if you start to loose form just let go of the bar and reattempt. 

Note: if you do not know your 1RM for Deadlift get with you coach and they can let you know about where you should be. 

Less then 2 months strength program:
Power Clean 3x5 (add 2.5 lbs to last workout)


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