Monday, April 4th

One of the benefits of working with a small group every day is that you get to know each other so well. This is also the same reason that it can make saying goodbye so hard. Over the years I’ve said hello and goodbye to a lot of people and every now and then there are one or two who make it especially difficult. And this week there are two faces that will surely be missed.

The first is Josh Sims who has moved back to Alaska to live in his home town. Josh moved here two years ago to work at the steam plant and was a regular at the 5am class.  He said the gym is what he will miss here the most.  And to Josh, keep doing what your doing and you’ll give the masters a run for their money in a few years! Or at least go back and race this guy again??  1209293_10151625625296451_1301089405_n

And the second, Brittany Lee. There’s a lot I could say about this one, but I’ll keep it short. Yes, Brittany has moved to take a job opportunity in Seattle.  She has been coming to class since Thorbeckes CrossFits inception over 6 years ago. She was one of our first members to make the transition from a casual exerciser to a competitive crossfitter and has played a pivotal roll in the development of Thorbeckes as a competitive gym on the regional stage. Her coaching will be missed and her absence is sure to leave a void. Thank you for all your hard work Brit. I hope you can find a gym that fits.

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Anytime you bring a crew of people together to work ridiculously hard, good things happen. It’s why teammates on championship dynasties are so tight-knit, successful businesses create lasting friendships, and wing-men are fiercely loyal. Because doing tough shit brings people together!

Performance is in red, Competition is in blue, Accessory Work is in orange

NO MORE 8AM CLASSES

TESTING WEEK
The next couple of weeks will be testing weeks for both groups. Make sure you record ALL your work on the white board each day so that your strengths and weaknesses get taken into consideration when designing the program for the next cycle.

A) Build to a 5 rep max Back Squat
(If you are comfortable in your squat and you want to find a 1 rm instead of a 5 rm, go for it)

B1) Build to a Max Strict Press
rest 60 seconds
B2) Build to a Max weighted Pull up
rest 60 seconds
(Alternate B1 and B2 until you max on each. The total for the weighted pullup is body weight + added weight. If you can’t do a pull up, find the least amount of assistance you need to achieve one rep. The BEST way to do this would be to go in the main facility and use the Graviton)

C) 10 minutes Assault Bike for max calories 

A) 20 minutes to build to a 1 rep max Back Squat

Rest 8 minutes

B) Back Squat x Max Reps Unbroken at 85% of “A”.  No excessive pausing at the top.

C1) Build to a Max Strict Press
rest 60 seconds
C2) Build to a Max weighted Pull up
rest 60 seconds
(Alternate c1 and c2 until you max on each. The total for the weighted pullup is body weight + added weight (ex. BWT 185+25 lb plate = 210 lb weighted pull up). If you can’t do a pull up, find the least amount of assistance you need to achieve one rep. The BEST way to do this would be to go in the main facility and use the Graviton)

D) For Time
Row 1000 meters  100% effort

3 sets of:
A1) Single arm DB row x 10 reps
rest 60 seconds
A2) Seated DB Press x 10 reps
rest 60 seconds

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531