CrossFit is like conducting an experiment in science class, except the subject of the experiment is YOU. It starts with a plan, i.e. workout X days per week, follow your nutrition plan, stretch, rest, etc. Then collect and analyze the data to see what happened.
Data is one of the things that makes CrossFit unique. As individual athletes, we know exactly how we do in the gym each day. When we keep track of our results, we can find out how well our training is working.
As your coaches, we do the same thing with CrossFit Genesis as a whole by looking at everyone’s results. For instance, we always look at the results of PR challenges (like the Isabella Challenge) to see how many people improve and by how much. This data is one of the things that influences our coaching, our classes and the workouts we design.
It’s an ongoing science experiment to create the Ultimate You — looking, feeling, and performing the best you ever have.
For the past couple months, we’ve added a lot of heavy squats to our grand experiment. It’s almost time to collect the data — in a couple weeks, we’ll test our squats to see how much they’ve improved. But first, we need to find out where we started.
How much could you squat BEFORE we started this squat cycle on April 11th? Please take a minute to enter your previous squat PRs in this Google Doc. Just fill in as much as you know.
Speaking of setting new PRs, the week of July 4th (7/2 – 7/6) is lining up to be a good week to re-test our squats (and some other stuff). Are you going to be around that week? Please leave a comment below indicating yes, no or unsure.
June 21, 2012 WOD
Practice power snatches
Low-bar back squat:
1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 102.5%
Rest 2-3 mins.
Double-unders, max in 2 mins.