Monday 04/08/2013




The 2013 Fitness Open is now over.  All athletes who competed did fantastic.  We did pretty well as a whole. With some decent scores.  Above all that, you fought  to take it to the next level.  Whether it was just finishing one rep of an exercise you never attempted or just one that you knew was a weakness.  It takes a lot of heart and you all showed it!  Congratulations.  The final places and scores will be posted soon.

Now that it is over it is time to move on with our training and programming.  All of this week and possibly a little of next week we are going to set some bench marks and tests.  We are going to establish all of our 1 rep maxes this week and next as well.  On top of that we are going to set our metabolic conditioning points by testing some of our best metcon bench mark WODs.  What you will be looking for in these are how long you can keep moving with out resting.

I will be posting an athlete profile sheet.  You will use this to tell us what you want to work on the most in your fitness goals.  It will rate your strengths and weaknesses in all areas.

I can’t wait to get started!








Strenght test1


work up to a 1RM back squat


Metcon test1


3 Rounds for time

400M run

21 KB Swings (53/35)

12 pull ups



Recent Posts
Showing 8 comments
  • Becky Shaw

    Back squat: 145 lb. (PR!)

    Helen: 10:39
    Round 1: 26 lb. kb; ring rows
    Rounds 2 & 3: 35 lb. kb; ring rows

  • Rod

    Back squat 335 lb
    Helen. 15:36
    11th kb swing I died

  • Rod

    Of second round that is

  • Becky Shaw

    My muscles ran out of steam on the 10th kb swing of the second round.

  • Denise

    First round= good 26 lbs
    Second round = hard 35 lbs
    Third round = really tough 35 lbs
    165 lbs BS =PR

  • Dan

    305 squat pr
    Ran out of gas after 10th kb swing round 2
    16:41 as rx

  • Carla

    Nice job everyone!!

  • Alex lessard

    1: 275 lbs PR
    2: 19:47 (RX) – first break 4 pull-ups in on the first set

Leave a Comment