CrossFit Mercer

Hamilton, New Jersey

May 6, 2012
by Laura Brock
2 Comments

Monday 5.7

We are starting second cycle of Wendler.  Increase your maxes as follows: 5# for Strict Press and 10# for Back Squat/Deadlift.  Using our previous example, if you were back squatting 400# and basing your calculations off 360# for first cycle, you are now basing the 90% calculation off of 410#.

This week you are doing the following rep scheme:
65% of max x 5
75% of max x 5
85% of max x 5+ (as many reps as possible)

Follow the above for:
Back Squat

20 minute AMRAP:
400m Run
10 Abmat Situps
15 Air Squats

Congratulations to the winners of the Cinco de Mayo ‘Lift-Off’ Competition!

Men’s Division:
1st Place – Brian Zimmerman
2nd Place – Drew Septer
3rd Place – Ric Eleazar

Women’s Division:
1st Place – Tonya Parsons
2nd Place – Laura Brock
3rd Place – Blair Lamb

Click Here for Full Results

Pictures will be up soon!!!

May 3, 2012
by Laura Brock
3 Comments

Friday 5.4

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans (135#/95#)
6 Hand-Release Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Check out the Heat Schedule for tomorrow’s Competition — please make sure you are at box at least 30 minutes prior to your heat to warm up and weigh in!  If you haven’t signed a waiver, there will be some available at the event.  There are still some open slots.  Payment is CASH ONLY day of event.  We will have beer and BBQ during and after the event!

May 1, 2012
by Laura Brock
12 Comments

Wednesday 5.2

“Manion”

Seven rounds for time of:
Run 400 meters
29 Back Squats (135#/95#)

Olympic Weightlifting class tonight at 7:30PM!!!  Last class before the Cinco de Mayo ‘Lift-Off’ Competition!

Check out the updated Heat Schedule for the Competition — please make sure you are at box at least 30 minutes prior to your heat to warm up and weigh in!  If you haven’t signed a waiver, there will be some available at the event.  Payment is CASH ONLY day of event.  We will have beer and BBQ during and after the event!