Announcing a Foundations class that will start at the end of this month. If you or anyone you know have been thinking about getting started with CrossFit, but want a more gradual build-up period to master the basics, this is the class. It will be 2x a week for 4 weeks, on Mondays and Thursdays at 6:30pm.
I’d like to take some time to address “maxing-out”, which it probably seems like we seem to do a lot of. At least two to three times a week, we are setting a RM of a lift and then doing drop sets at lower percentages. Currently, it’s 1RM Front Squats, 1RM Back Squats, 2RM Snatch and 2RM Clean and Jerk.
Setting a “RM” for the day is an incredibly convenient way to accomplish a lot of goals without having to deal with percentages.
It allows your body to auto-regulate to it’s current capabilities. If you are particularly tired or beat up, you haven’t been eating or sleeping well, or you’ve been spending most of your time out on the lake with a drink in hand, your body isn’t in a place to perform at its optimal state. If I write a program prescribing certain weights and percentages based on a 1RM that you set several months ago, the prescription is going to be too much on that particular day. Setting a Rep Max and then doing back off sets allows you to work optimally for the day. Side note: The drop sets and specified reps are incredibly important. When the whiteboard says: “Find a 2RM Hang Snatch, then complete 1×2 at 95% and 1×2 at 90%” it doesn’t mean find a 1RM and go home. I promise that we’ll find your 1RM at the end of the training cycle.
The flip side to the above is that it allows you to go for it when you’re feeling it. These are the days you can set a new PR and prove all the hard work that you’ve been doing.
The RM gives you something to shoot for every week. If you are feeling good and know that last week you snatched 155 for 2 reps, you can set a goal for the day of 160 or 165.
The Snatch and Clean & Jerk are the lifts that we do our most “Maxing” on. They are very technically demanding. If your technique falters for a day/week/month and I ask you to do a set of 2 at 90% of your 1RM, you might end up bashing your head against the wall for 20 minutes trying to eek out one rep. A Rep max allows you to set a benchmark for the day with perfect technique, ignoring previous results.
It allows me to have a daily report of how we are doing as a coach and how the well the program is working. If everyone takes a dive on the 3rd week of the rep scheme, we’ll probably back of the next week. If everyone is continuing to climb, we’ll probably push for one more week.
This should help you read the whiteboard, analyze your progress and make a better plan of attack for the day. It should also reassure you that you don’t need to quit CrossFit because you regress for a week or two. It just means that you need to take a look at your training and life outside of the gym. If you still can’t figure it out, ask me or another coach.
1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
5 rounds of:
:40 ME HSPU
:40 ME Double-unders
:40 ME TTB
10 Minutes to Find Max Height Box Jump
5 rounds for time of:
12 Pistols (Alternating)
20 One Arm Alternating Kettlebell Swings, 53/35 lbs
10 Min to Find 3RM Jerk
1 x 3 @ 95% and 1 x 3 @ 90%
4 rounds for time of:
3 Power Cleans, 185/135 lbs
6 Ring Dips
9 Box Jumps, 24/20 in
12 Push-up (hand release)
Rest 2 mins
1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%
2) Front Squat: 1X5@70%, 2X5@75%
50 Thrusters (45#)
10 Min to Find 3RM Clean
1 x 3 @ 95% and 1 x 3 @ 90% of 3RM
Tall Snatch 5×3
– Run 400m
– 30 KB Snatches (53/35) (15 each arm, partitioned anyway)
3 x 30 Ft Handstand Walk