Saturday April 29th - 2017 Bossier City CrossFit Weightlifting Classic (USAW and AAU Dual sanctioned event for Olympic Weightlifting)
Saturday May 6th - ARKLATEX MAYHEM 2017 (Local CrossFit Competition)
Saturday May 13th - Team RWB Workout
Saturday May 20th - 2017 NAGA Louisiana Grappling Championship (Turner BJJ students are competing.)
Monday May 29th - MURPH (Run, Pull Up, Push Up, Squat, Run)
15 - 20 mins to find 3 Rep Max
Bench Press or Floor Press
100 Hand Release Push Ups
80 Toes to Bar or Kness to Elbows
60 Ring Dips or Dips
40 GHD Back Extension or Light Morning Glory
*Split workout as necessary.
Let's face it, in CrossFit we rarely Bench Press and all the push ups in the world are not gonna balance out the amount of pulling we regularly do. If you are nervous about benching for load, we can scale back weight and focus on technique. The amount of actual benches are limited and with that in mind, review the video below for Floor Press. Floor Press mimics many of the same benefits as a bench with less range of motion.
Our Metcon for today doesn't have much craziness behind it, it's accessory work hidden as a chipper. Go through the movements as necessary with your partner, even though we are graded on time - make sure every rep counts.
New member Scott Biggs hit a Back Squat PR of 275lbs for two! Congrats to him for focusing on technique and pushing a load he didn't know was possible.
Julia Stockton also hit a new 1RM Back Squat at 125lbs. She's been working hard these past few months, always a supportive member to our community and gym.
When you see them tell them they are awesome! Always update the PR whiteboard when you get a chance.