Tuesday Class Times: 5.30a, noon, 4.30p, 5.30p, 6.30p
1. Marcia couldn't find her keys after the 5:30pm class. Did anyone take them accidentally?
2. Someone left a green sweatshirt and a water bottle both of which are in the lost & found in the bottom cubby near the changing area.
Here, with explanations, are some of the rep schemes you will see at Crossfit Arise:
Always warm up to working sets. For instance, if I am going for a 1 RM in shoulder press my strength session will look like this: 10 reps @ 45 lbs, 8 reps @ 75 lbs, 5 reps @ 95 lbs, 5 reps @ 115 lbs, 5 reps @ 135 lbs, 3 reps @ 150 lbs, 2 reps @ 160 lbs, 1 rep @ 170 lbs, then increase weight at 5 lbs from there until I get my 1 rep max. As far as rest between sets, 60 seconds between warm up sets is a good measure and once you get heavy, 90 seconds to 2 min between sets is good. If you need more then take more time.
3X5 : this is 3 sets of 5 reps of any given movement. The weight for all 3 sets stays the same. If on set 3, you only do 3 reps, who cares, that means you pushed yourself. This is not a time to go for a 5 rep max. If you know what your 5 rep max is and you were to do a 3X5, you would be somewhere around 90-95% of your 5 rep max. This rep scheme is not to set records, only to get you working under a heavy load for a good number of reps. When you see anything with an X in it, that means all number of sets are at the same weight.
1RM (rep max) : This is simple, find a 1 rep max of the listed movement. This is the time to go for a PR. How you get to that 1RM is up to you, but it would look something like this – 10 reps of a fairly light weight, couple sets of 5 at a moderate rate, one or 2 sets at 3 reps, maybe 2-3 singles going for a PR.
5-5-5-5-5: this is where weight changes, it may look something like this: Back Squat – 225-245-265-275-275. The goal is to increase weight with each set. If you cant , and you do the last 3 sets at the same weight- that's just fine! Just challenge your self.
I hope this explains some misunderstanding in the strength portion of class. Remember quality of movement and range of motion always come first before the amount of weight you lift. Id rather 1 full range of motion squat with good form at 225 than 2 ¾ range of motion squats with bad back posture at 285. You get the picture. Keep yourself honest, not only to challenge yourself to lift heavy, but to reach full range of motion and maintain good posture and mechanics.
Lastly, use the timer as a tool to help you. Pay attention to the time after you rack the weight and wait the proper amount of time until the next set. As I mentioned above, 60 seconds on lighter weight sets but longer - perhaps 2-4 minutes - as the sets get much heavier in weight. So keep the talking to when you're resting and work when it's time!
See you at the box!