Workout of the Day
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift
Rounds of 15, 12 and 9 reps of:
1.25 x Bodyweight Deadlift
Strength is one of the key components of fitness. If you can’t move a weight, you can’t move it quickly, you can’t recover, and you can’t move it any distance. Without strength, nothing happens.
If a weight is relatively light, you can move it more quickly than a relatively heavy weight. You can maintain proper breathing, posture, and movement. You can recover more quickly. You aren’t as tired.
Which is easier, 10 air squats, or 10 squats at 135#? Dumb question right? But the answer is that the stronger you are, the lighter 135# will feel. The more reps you will be able to do, the faster you’ll be able to move that weight, and the easier it will be to move onto the next element of a workout.
How do I get stronger? First, you need to log your strength workouts into Wodify. You need to fill out the comment card so when you look back, you can tell if that set of 5 deadlifts at 265 was a 5 rep max or if you felt like you could have added more weight given more time.
You need to look at your past strength wods to see what weight and reps you’ve done a movement at in the past so that you aren’t guessing everytime in the gym and you are able to push the strength portion into uncomfortable levels of exertion. That’s the only way to continue getting stronger. Lifting heavier weights is hard and uncomfortable.
Your coaches can show you how to find this info in WODIFY. It is available straight from the Coachboard where you log your workouts.
New Strength Class 7pm MWF Alternatively, you can join our strength class Monday, Wednesday, and Fridays at Noon and 7pm. To get the most out of these classes, you need to be able to come three days a week. You need to be able to make the schedule. Otherwise the programming won’t work.
These classes are based around the basic powerlifting movements: Back Squat, Deadlift, Bench Press, Shoulder Press, and pullups and power cleans. The classes are boring, repetitive, and hard. But they are effective.
There may not be time to get in conditioning wods, so don’t count on that every class.
But it is pretty common in our ongoing noon strength class to see previous 1RM become 5RM. You’ll need to sleep, eat, and lift. Get strong, and then shift back into regular programming.
From a conditioning standpoint, you’ll notice a lot of our recommendations for weight percentages are 50% of your one rep max (1RM). This is so you can move the weight quickly and recover and keep going for the full wod. So if you want to do Fran rx’d and quickly (21-15-9 thrusters at 95/65 and pullups) you should be able to thruster 190# for a guy or #130 for a girl.
How do you get your thruster weight up? Start with the basics. Back squats and presses. If you are eating right, sleeping, and lifting heavy, you’ll get strong and still stay cut like Mike Bann.
See you Monday night at 7pm!