I HOPE you had an awesome week of testing! I had a blast coaching the 6am and 930am classes through their 1RM Cleans and Diane RE-Testing!

The results were absolutely AWESOME! 95% of you guys PR’d both your clean and Diane time! That is super impressive. I saw clean PR’s from 5 to 25 pounds and top of that you all had such good form. Diane was also so cool to see, Andrew M came up to me and told me he took over 2 mins off his RX time! MOst people took anywhere between 1-3 minutes off their time.

It’s incredible what you can accomplish over a 6 week period where you’re consistent and you’re working towards a goal with intent, its actually a beautiful thing! The results speak for themselves.

We also had some 8 Week Challengers finish up their challenges last week and CRUSH! Harun lost 12 pounds of fat!, Jatinder lost 11 pounds of fat and gained 2 pounds of lean muscle. Andrew M get absolutely shredded with a 5% Body-fat! Im excited to see Scotts scan this week.

Its super important if you went HARD for the last 6 weeks and hit some new PRs to take a deload week, deload doesnt mean. don’t do anything it means to reduce volume and/or intensity for the week. Ive programmed lighter weight work (less intensity) with less sets and reps (less volume). You can’t continually increase volume and intensity or you will at some point break, whether thats get sick, injured or burnt out. This week is the perfect week to spend extra time on mobility and recovery like massage and sauna.

Personally Im on a de-load week as well, so it makes me feel better you all are too hahaha Mentally de-loads can be the hardest thing when you’re in a good groove of training BUT TRUST ME Ive pushed it too far way too many times and you NEED to take them.

SO whats coming up for the rest of the year?! We are going to be testing preparing for the CrossFit Total!! What is that you ask?

The way to bring more strength to CrossFitters is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the Back squat, the press (standing shoulder press), and the deadlift, the three most effective lifts in existence for developing and testing functional strength. The CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.

We will be testing The CrossFit Total as a Group On Saturday December 16th before our Christmas Potluck! You’re going to earn that food!

Get ready to get strong!

Coach Dan