CrossFit Athletic Group

Tomorrow is the 5th annual Lifts 4 Gifts event held at Jarrod's gym The full details can be seen here. There is no 11 am mobility session.

Gameplan

We will be meeting at the gym tomorrow morning at 8 am. Carpools will be available. We will give you guys about 15 minutes to mobilize or hit some lifting practice before we head out at 8:15 am.

Upon arrival at Jarrod's place we should immediately jump into warmup mode; push-ups, pull-ups, kb swings, back levers (if you're Binno). Try to get most of your mobility done at our place and maybe save a post-car ride couch stretch or hip capsule for Jarrod's. The time at his gym should be spend moving.

At 9 am we will begin the lifts. The order and groups will be detmined on the spot.

Prep

Jarrod's people lift heavy more often than we do and they pay attention to percentages. We don't, so now would be a good time to get a clue where we are gonna be at. If you were at any of the last three mobilities then you have a general sense of where your deadlift, press, and squat are. If you are Katie Shakes just use the Carey's truck as a starting point for your lifts and add people to the flatbed as you move on. If you are not Katie Shakes and have no idea where you are, here's the last few max efforts:

Back squat

1-10-1-20-1-30

3-3-3-3-3

1-1-1-1-1-1-1

10-5-3-1-1-1-3-5-10

Press

3-3-3-3-3-3-3 (push press)

3-3-3-3-3-3-3 (push press)

Deadlift

1-10-1-20-1-30

10-5-3-1-1-1-3-5-10

1-1-1-1-1-1-1

3-3-3-3-3-3-3

Finally here is last year's Lifts 4 Gifts results.

I will be collecting the cash/check/toy/clothes donations tomorrow on the spot. Let's have a good one!