Oly Comp

Today we are hosting 41° Weightlifting Clubs 3rd Oly Comp of the year. Two sessions, ladies lift at 10am, men lift at Noon. Come on down and support the lifters on the platform. This one is our biggest yet, with lifters from 4 different CrossFit Gyms and Wellington Weightlifting Association.

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Program Changes

From Monday we are changing up the program. We have a very diverse membership. So along with a number of other CrossFit gyms around NZ and the rest of the world are doing, we are introducing different programming streams. They are Performance and Fitness.

Performance

This is designed for those who want to push themselves to the next level, including CrossFit competitions.

The lifting portion of this program is for those who have been with us for at least a year or come from a lifting background.  You need to know your 1RM’s and be willing to work extra hard. The conditioning portion is designed for those who commonly Rx workouts. If you need to scale a performance workout, then you will do so by going Rx+ on the Fitness workout.

Fitness

This program is for those who just want to be fit and get strong to make life easier. The lifting portion of this program will keep things simple with heavy doubles, triples and fives. The conditioning portion is designed to challenge you but keep things simple as well.

How it works.

The choice is yours. When you come in you can pick Performance or Fitness for the lift. You can then pick Performance or Fitness for the workout. You can mix it up, doing the Fitness lift and Performance workout or vice versa.

What does it look like?

Here are tomorrows options:

Performance:
Front Squat 5 x 5 @65-75-80-80-80%

4 RFT of:
10 Pull Ups
10 Weighted Sit Ups 16/12kg
10 Lunges each leg 16/12kg KB held to chest on lunge

Fitness:
Front Squat 5 x 5 work up to a heavy set of 5

4 RFT of:
10 Body Rows
10 Sit Ups
10 Lunges each leg

You can choose to do all Performance or all Fitness, you can also choose to mix it up and do the Performance lifting and Fitness conditioning or any other variation of the two.

Just make sure to let your coach know.

Any questions?

Post in comments and Matt will answer 🙂