Will working 315 for the 5th set of 3 in the Bench Press component of the CrossFit Basic Barbell Cert. This is the kind of work we will be doing in the Playground Barbell Club.
WOD:
Rest Day
Barbell Club update:
We’ve had quite a few people express an interest in the barbell club; some of them in the comments section, and some of them verbally while at The Playground. We will be going forward with it.
The success of the barbell club depends on those of you who have indicated that you are interested. With that in mind, we are going to ask our members who are interested in getting stronger for a commitment to themselves, to us, and to each other:
We’re asking you for one day of your life. 8 weeks, 3 times a week – 24 hours in total. You show up on time and you put forth MAXIMUM effort. If you can do that, you will make significant strength gains by the end of the 8 week period. It really is that simple. If we’ve got good mojo after 8 weeks, we’ll keep the club going.
The barbell club will operate independently from the WOD. If you are planning on doing both, plan to get your WOD out of the way before or after you do your barbell work.
The baseline rules:
- Each session is one hour.
- Be on time, and come mentally and physically prepared.
- There will be two components to each session: the first part is an overview / teaching session of the lift with interactive Q&A; the second part will be practical application of what we just reviewed – meaning you will lift, and you will lift heavy.
- After each work set, the group will give quick feedback to the lifter: no more than 90 seconds – this methodology will encourage movement mastery through examination and teaching of the movements.
- Every member is responsible for watching every person in their group perform their work sets – sidebars will occur after the session, unless a Coach feels a teaching point can be quickly raised and addressed to the benefit of the group.
- Every member will be responsible for helping the next lifter get the appropriate load on the bar. We will be working in 1-2 groups, and we will have 1-2 bars running simultaneously. Changing the weight as a group will reduce the time between sets.
- You will bring a notebook, and you will track your work sets for every workout.
We’ll be starting up next week. We’re still trying to work the schedule so that we can maximize attendance. Right now, it looks like two of the dates are certain: Tuesday and one of the weekend mornings. The third day, we’re not as sure – could be Friday, could be Thursday. We’re still debating times.
Post the times that work best for you to comments.
December 1st, 2009 at 2:02 pm
I am interested…Tuesdays work good for me and Saturdays… as for the third day I think Friday.
December 2nd, 2009 at 12:04 pm
Happy 38th Birthday Will Malz, from the Suttons! Hope you enjoy your pampering day at the spa and the Friendly’s sundae that Cindy plans to get you!
December 2nd, 2009 at 12:37 pm
Happy B-day WMalz!
Anyone want to run a few miles on the airline trail tomorrow morning around 9:00?
December 2nd, 2009 at 12:54 pm
Happy B-Day WMAlz!
Anyone want to run a few miles on the airline trail tomorrow at around 9:00 a.m.?
December 2nd, 2009 at 1:26 pm
I guess it is a repetative b-day wish….