Max out March

Max out March

March begins our month to test our current max effort lifts.  These efforts will set us up for a new lifting cycle beginning in April.  If you should happen to miss a lift this month, please do your best to make it up another day, or come in on Sunday.  

A few point to remember when maxing out:

• Use your Percentage Chart religiously – it is here to aid you and take out the guess work
• As you get closer to your max, start making smaller jumps in weight (5-10 lbs)
• Rest at least 1 min between sets and 2 to 3 minutes between max attempts
• Focus on a perfect set-up for each lift
• BREATHE – take a big breath and hold it for the lift.  This will help you get a tighter set-up and maintain core stability.  Exhale when you are exerting the effort and completing the lift
• Don’t be scared (this is especially for our ladies and those new to lifting) - “Strong is the new skinny,” so get on the bar and lift…you will like it, especially when you can out-lift the men in your life.  In the world of weightlifting, a double bodyweight deadlift is the Louis Vuitton of weightlifting.  Just ask Ang!

Warm Up

Coach Choice

Skill

Shoulder Press (5x60%,3x70%,3x80%,1x90%,1x100%)

Metcon
800 m Run
6 rnds:
10 Wallballs (20/14)
10 Pull Ups
800 m Run

Thursday 2/28

Rest and Recovery

Often times, we plan on taking a day off but are enticed by a WOD that looks too “fun” to miss.  Or, we see a certain lift and want to be there for it.  I have been in that situation plenty of times, and from speaking to several of you, it also is something that goes through your head.  However, we must fight that urge and be smart about our recovery days. They are almost as important as the days we spend in the box.

            Recovery is critical to the success of any program, whether it be CrossFit or other forms of exercise.  Each athlete, regardless of skill/fitness level, will need to incorporate 2 to 3 days of recovery into the weekly routine. Common cycles are 3 days on, 1 day off or 2 days on, 1 day off.  You will need to listen to your body to achieve better performance.  
The following are a few examples:

3 Days on, 1 Day off

DAY

MON

TUES

WED

THURS

FRI

SAT

SUN

ON

ON

ON

OFF

ON

ON

ON

DAY

MON

TUES

WED

THURS

FRI

SAT

SUN

OFF

ON

ON

ON

OFF

ON

ON

2 Days on, 1 Day off

DAY

MON

TUES

WED

THURS

FRI

SAT

SUN

ON

ON

OFF

ON

ON

OFF

ON

DAY

MON

TUES

WED

THURS

FRI

SAT

SUN

ON

OFF

ON

ON

OFF

ON

ON

            If life is easier with a 5 day on, 2 day off pattern, do not hesitate to employ it.  The difference in potential between the varying work-rest cycles may not warrant restructuring your entire life to accommodate the more effective pattern.  You have families and commitments, we understand.  When we program our WODs, we do so with the intention that people will fall into one of these categories. When you come 4-5 days in a row, it becomes counterproductive and can lead to injury.  Use rest days for active recovery by focusing on a Mobility WOD.  Work tight areas like the hips, shoulders, and T-spine.  Utilize the foam rollers and bands.  If you are unsure what to do for mobility, ask a trainer. 

Warm Up

Coaches Choice

Skill

Ring Dip Progression and Modification

Metcon

"Wilmot"

6 rnds:

50 Squats

25 Ring Dips

Wednesday 2/27

Warm Up:

Group Dynamic

Skill:

Squat Clean clinic

5x3 Squat Clean (60%,70%,80%,90%,100% of goal weight)

Metcon:

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

REST 2 min
Rx'd+(155/110) Rx'd (135/95)

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

Rx'd+(135/95) Rx'd (95/65)

Squat Clean WOD Demo

Tuesday's WOD

Warm Up:

Group Dynamic

Skill:

*Every 30 seconds for 5 minutes do 2 Hang Power Snatch @ 50% of your 1 rep max

*Scaling options from trainer

Metcon:

30-20-10

Burpees

Thrusters (95/65) Rx'd+(115/80)

Box Jumps (24/18)

Monday's WOD

Warm Up:

Group Dynamic

2 attempts max reps Double Unders & Pull Ups (score best effort)

Skill:

5x3 Overhead Squat (60%,70%,80%,90%,100% of goal weight)

Metcon:

AMRAP 10

1 Chest 2 Bar Pull Up

4 Pistols (alternating)

5 Overhead Squats (95/65)

10 KB Swings (70/55)

Saturday Team WOD

Results from Saturday's Team WOD

WOD 1:

AMRAP 10

Max Reps Overhead Squat (95/65)

*If unable to go Rx'd 2 reps = 1

WOD 2:

4x400 m Relay (w/25lb plate)

200 Doubles

160 Push Ups

120 Box Jumps

80 Toes 2 Bar

40 Deadlifts (185/135)

20 Thrusters (135/95)

100 m Leap Frog

*One person works

*25lb plate must be held overhead

WOD 3 "The Girls":

Cindy - 5 rnds: 5 Pull Ups, 10 Push Ups, 15 Squats

Karen - 150 Wallballs (20/14)

Diane - 21-15-9 Deadlifts (225/155) & HSPU

Grace - 30 Clean & Jerk (135/95)

*Each team member must do one Girl