Monday August 24th
Back Squat 1RM (1-1-1)
rest 5 minutes, then….
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Today is the first day of our 8 week progressive overload strength program. To get started, Download Progressive-overload-1rm-calculator. Thanks to Albany CrossFit for this handy calculator, and thanks to Mike Lyons for making it work on a PC (I have a Mac).
- Open the link to the calculator.
- Enter your 1 rep max values (what you’ve been able to lift 1 time and 1 time only) in each of the yellow highlighted squares and the rest will automatically be calculated! Just enter your 1RM for each lift and the rest will be done for you.
- Print it out.
- Bring with you and you’ll always know approximately what weight you need for the next 2 months. Of course, you may want/need to round up/down depending on how you feel/availability of plates. But, rounding up is an effective way to instantly add to your workload and get stronger.
- Don’t forget to update the calculator and make a new copy if you set a PR on a 1RM day.
- If you have an off day and fail to tie a previous PR (unless it’s due to a lack of training/an injury/both), keep your weights the same so you can keep working at a percentage of what your 1RM should be and blast it on the next try.
Don't worry if you do not have a 1RM weight for some of the lifts; we will perform a 1RM for each of these lifts as they come up. If you have any questions or are confused by any of this I will help you when you come in.
As we embark on the program you will see it is varied, but it is not random. It’s based on a concept called progressive overload and it’s a proven way to increase and measure strength over time. The weightlifting program consists of eight core lifts which lie at the heart of virtually all CrossFit movement patterns.
High Bar and Low Bar Back Squat Instruction:
If you haven't been using the foam rollers, you need to start. Use ours, buy your own (they're cheap), just use one – they work. After Fridays Overhead Squats and Saturdays Team WOD (lots of hip extension), the muscles in my legs were super tight, stiff, and heavy (like lead). 15 minutes with the foam roller and voila' – significant improvement. Now not only am I ready for heavy Back Squats, I can actually walk up and down the stairs without assistance!
Seriously, use the damn thing – it will relieve muscle stiffness and improve performance.