What’s New

The Prairie Crossfit competition on November 1st is coming up fast.  Our prep session to discuss strategy and practice some of the movements went pretty well.  We just received confirmation from Brad that for Event #1, you will have access to 1.25KG plates, so that means that you can go up in 2.5KG (5lb) increments.  This won’t change too much, except for maybe some of our ladies, and in this case it would only be worth it to go up by 2.5KG if you can get at least 2 reps at that weight. Please make sure that you rest on Thursday and Friday and do some mobility work.  You can also read our prep guide here.  Prairie CrossFit will also be putting on an Olympic Weightlifting competition CrossFit style (no singlet required) called Rep Your Box on December 13th.

We’ve also set the date for FrostFit.  This years we’ll be hosting the event a bit earlier in January, the weekend of the 10th & 11th. This year will be a team event, so start recruiting! We’ll be doing same sex pairs for both Rx and non Rx.  We’ll also have prizes for masters (40+) teams.

 

Programming Preview for this Week

In CrossFit classes we are continuing the progressions we’ve been working on for the last few weeks.  We’ll start doing lower reps and 3RMs for some of our strength work this week, in preparation for testing the last two weeks of November.

Monday: Oly focus

Tuesday: Gymnastics focus

Wednesday: Conditioning & Agility focus

Thursday: Squat focus

Friday: Pullup focus

Saturday: Deadlift focus

Sunday: Make up a missed WOD or benchmark + Sunday barbell club

Spoiler Alert: Click on the link below to see the details of this week’s programming.

Health Programming for week of October 27th, 2014

Fitness Programming for week of October 27th, 2014

Performance Programming for week of October 27th, 2014

Powerlifting Programming for week of October 27th, 2014

Olympic Weightlifting Programming for week of October 27th, 2014

Gymnastics Programming for week of October 27th, 2014