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Work Out Of The Day

Saturday • April 19, 2014
Warm Up
75 DUs/200 Singles
Walking Lunges Up and BAck
Duck Walk Up and Back
10 Push Ups
10 Arm Circles 10 each way
20 Wrists Turns
10 Legs Swings Front/Back/Side to Side
Skill - Front Squat 5x1
1 Min of Toes 2 Bar
5 Power Snatches
Rest 90 Secs.
Post Workout

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Happy Monday Aviators!

Posted on:April 14th, 2014    |    By:

Hey all,
Coach Marcos coming to you on this inaugural CrossFit Aviator blog post. I hope the weekend treated you all well and ready for another full week of fun filled training. I would like to begin by saying that I appreciate all the Aviator athletes welcoming me since my arrival a few months ago, and it has been a great opportunity to work with each of you and watch your amazing progression in such a short time. For those that I haven’t had the pleasure of meeting I hope to change that in the near future.
With that being said I would like to share some of the programming goals that we have for you, as we continue to assist Aviator athletes reach goals and keep kicking butt at each of your endeavors.
The previous two Mondays at CrossFit Aviator we have been able to gain a better insight into the current status of our athletes in both the squat and pressing series. These tests have been to gauge your status as an athlete in order further individualize scaling options to provide you with the best possible opportunity to (safely) excel, and test your fitness each day. Each Monday will be a “testing” day in one of the eight lifts with the soul purpose of providing a tool to scale according to your ability. With an accurate number on what your current strength levels are at a given lift an according percentage regarding volume (amount of reps), intensity (weight) or both will be available (when applicable) for the workout of the day (WOD) to allow for the athlete to perform at their highest individual physical output. There will continue to be strength/skill portion each day prior to the WOD as usual, as well as a general weight prescription to be used for those that may not have a max percentage.

Once the gym completes the six week cycle of 1RM testing and according strength and conditioning work, the seventh week will be used to test a classic CrossFit WOD as well a de-loading week in order to allow athletes to recharge. The cycle will restart again on the eighth week in order to retest the eight lifts over another six weeks.
The goal here is to gauge strength levels of each athlete and improve strength of the athlete over six weeks with testing on the seventh week. As the percentage of WOD weight (or amount of reps increase regarding non barbell/gymnastics movements) are less and less of the athlete’s 1RM, the ability of the athlete to maintain quality movement, and improve times, and overall power output will increase. This template will allow athletes to track and understand how to scale amount of reps or weight (intensity) for a given WOD to match their current ability, which will constantly evolve as training time continues, strength improves and proficiency is demonstrated.

For those athletes that are not able to make the Monday 1rm tests please let your coach know in order to allow for another testing time during the week. As we embark in testing our 1RM’s keep in mind that posture and position rule and should be observed no matter what. 1RM’s for our purpose should be viewed, as a heavy single that takes significant effort to complete however does not entail purposely searching to fail the lift. In this regards a certain amount of intuition should be utilized while undergoing 1RM testing. Each athlete should be aiming for an effort in which the next rep would most likely result in a missed lift, and have certain amount left in the “tank”. This may not readily be known or felt to the athlete so as always please consult with your coach for loading guidance for the given lift.

I look forward to seeing everyone and further assisting you in reaching your goals. Please don’t hesitate to stop me at the gym to ask questions or just say hi.



A. deadlift 1RM

B. 5 rounds
30 double unders
10 KB sumo hi-pull 1.5/1

rest 1min then…

10 burpee wall ball 20/14
*1 rep complete after one wall ball then one burpee complete. do not perform burpee with wall ball in hand.
10 HR pushups

warm up:

400m run

air squat x 10
glide kip x 10
inch worm (1rm length)
high knees (down/back)
pushups x 10
pass throughs x 20

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