Monday 140817

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Strength

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Back Squats

6 x 3 @ 75%

Max Reps @ 55%

Following the 6 sets at 75%, you’ll drop the weight to 55% and complete as many reps as you can before you have to rack it. Feel free to take a little rest before jumping into the max reps set.

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WOD

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The Bergeron Beep Test

Every minute on the minute for as long as possible complete:

7 Thrusters, 75#/55#

7 Pull-ups

7 Burpees

This is a benchmark from the brain of Ben Bergeron at CrossFit New England. Here is some advice on approach from CrossFit Inferno:

Once you fail your first minute, then drop all the reps to 5 of everything.  We are shooting for 15 rounds.  Those of you that use bands for pull-ups, do jumping pull-ups so that you arent wasting time on getting set up in the bands.  Shoot for 15 sec rest on each minute.

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The Evolve competitors at the Fossil Games on Saturday. Everyone came and gave their all, and it was a great time. We’re totally proud of our crew, how they competed, how they carried themselves, and how they smiled the whole time! Way to go you guys!

Today we start a 12 week wave of programming with the Burgeron Beep Test. We’ll also see this little gem at the end of the 12 weeks. Test and re-test, right? Here’s what Ben has to say about the beep test:

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.  In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  

This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 

By the way…Spealler got 17 rounds + 16 reps.

Today we’ll see what YOU’VE got!!

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