Mission of the Day, 23Mar11

“Mental Stress” – Work Fast to COMPLETE:

ROUND 1.

1 Rep Perceived Max Front Squat From Rack

1 Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 2.

3+ Rep Perceived Max Front Squat From Rack

3+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 3.

5+ Rep Perceived Max Front Squat From Rack

5+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 4.

7+ Rep Perceived Max Front Squat From Rack

7+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 5.

10+ Rep Perceived Max Front Squat From Rack

10+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

Round 1 begins with max lifts. For round 2, reduce weight for a perceived 3-rep-max (though if more reps are possible continue until failure). Reduce weight using this same method to finish the remaining rounds.

For anyone that does not know their maxes and does not have a written record of their lifts, begin on round five, and work back to round 1, increasing weight each round.

Today we’ll figure out our “perceived maxes” for the day. Lets say you’ve done a 200 lb front squat in the past, but maybe you can’t hit that today. We’ll have to figure out where you’re at during warm-up and base our training off that perceived max. So you hit the warm up and it “feels light/heavy.” I ask how you feel, “I could probably hit _____ today,”. IF I AGREE, then we’ll attempt it. The more experienced, the more “keyed in” you are to your training.

For those that have recently graduated from bootcamp, you MUST begin recording your lifts, times, personal records and overall progress. Buy a notebook and join our gym’s Beyond The White Board. It’s free with your membership. If you have been in CrossFit training for some time now and HAVE NOT recorded anything shame on you!

Today’s skill work: free floor hand stand holds. noobs practice donkey kicks.

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