Stronger Than Yesterday

Tuesday, January 29, 2013

Strength

Press

Work to a heavy single

WOD

AMRAP 12

15 DL (155/105)

15 Deficit Push Ups (hands on 25lb plates)

15 Box Jumps (24/20)

CF Mainsite 12/15/12

Better Every Day, Stronger Than Yesterday.

So far this month we have tested for one rep maxes in the clean and jerk, snatch, deadlift, back squat, and finally the press.  It’s helpful to know your one rep max for all the big lifts so that you can gauge how heavy to go in strength work and in WODs, and so you can clearly chart your progress.  Hopefully you have written down your 1RM’s, but if you haven’t you can check SocialWOD.  Now that you know what your maxes are it’s a good time to set realistic goals about what numbers you would like to hit in the future, and your plan on how to get there.  You’re constantly reminded to not “save yourself” by going light in the strength portion so that you get a better WOD time.  If you want to get stronger you have to work at it during the designated strength portion of class, focusing on form first but then not being afraid to put some weight on the bar.  As your one rep maxes go up, it will make the weights in the WODs seem more manageable.  Remember that taking small steps daily is going to get your where you want to be- don’t rush it, but don’t hold back either.  You are strong, and only getting stronger

 

2013-01-29

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