Thanks to CrossFit Poipu and Progenex for putting on a great event this past Saturday on the beautiful island of Kauai. We are looking forward to seeing everyone back in the gym on Wednesday!
Photo is not from the actual race, sadly - it was far more rainy, muddy, and treacherous on that day. This is how I prefer to remember our time spent exercising instead, haha.
WOD for 09-21-16:
Strict Press (Week 3):
***Using 95% of your 1RM from 08-30-16 as your "base"...
75% x 5
85% x 3
95% x 1+ (e.g. Max Effort: as many reps as you can safely make)
***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 you would use 95% of that (114 lbs) as your "base":
75% of 114 lbs = 86 lbs x 5 reps
85% of 114 lbs = 97 lbs x 3 reps
95% of 114 lbs = 108 lbs x 1+ reps (e.g. Max Effort: as many reps as you can safely make)
This Front Squat session is similar to ones we have done in the past, with the goal being three heavy singles, each followed by a “down set” of multiple (and ascending) repetitions. The athlete should build to their first single with 3-4 warm-up sets, and then once the first single is taken there should be no “in-between” or “test” sets during the SIX total work sets. Since this type of session requires the athlete to “go by feel” some will inevitably ask for advice on loading - here is a rough idea of what a typical progression might look like for someone who squats approximately 250 lbs as a 1RM (keeping in mind that athletes will vary!):
Empty Bar + Three to Four Warm-up Sets, then…
1 @ 225 lbs
3 @ 205 lbs
1 @ 235 lbs
5 @ 200 lbs
1 @ 240 lbs
7 @ 195 lbs
Keep your rest strict at approx 1:30 - 2:00 between sets. There is no “rule” about the singles going up or down in weight, and the same goes for the sets of 3, 5, and 7 (they can go slightly up, go slightly down, or stay the same) - it all depends on the individual athlete and how they feel today. Take what’s there today, come back tomorrow.