Tuesday class times: 530a, Noon, 430p, 530p, and 630p
A) 3x10 Back extensions - slow and controlled
B) 5RM Deadlift
C) 12 Min AMRAP
- 5 strict Pull ups
- 100m Weighted run 25/10
CrossFit Arise: End of the Year Party!!!
Please plan to join us on DECEMBER 20th @ The Kaufman residence at 7pm (address on the whiteboard @ the box)
What to wear: Nice casual (think collars and skirts)
What to bring: Food(assignments below), beverage of choice
What not to bring: Kids, pets...
Last name A-L: please bring snack/app
Last name M-Z: please bring dessert
I want to explain the why's and how’s to our strength training portion of class at Crossfit Arise. Please read this post and apply it to your daily training!
Why do we set aside time during class to focus on strength?
Strength training is not only optimal for building muscle- it develops solid core strength, increases overall strength, and burns fat among many benefits. Additionally, if you are trying to complete WOD’s as RX’d, well you have to be strong. Have you ever wondered how to get a faster Fran time?? Well imagine if you could front squat 300 lbs, press 185 lbs and do 20 strict pullups without coming off the bar. Then those 95 lb thrusters would feel “light.” I know a lot of you love the way the daily WOD makes you feel, breathing heavy, feeling great that you sucked it up through the pain and you feel a great burn with your body feeling taxed. Most of you do not feel those same effects during the strength training, but you should. During are strength portion of class, you should experience the occasional light headiness and questioning whether you can actually do another rep or not. It is more important that you challenge yourself on the strength portion then the WOD in my opinion. Your body will reap way more benefits from doing a heavy 3X5, at max potential, then it will from doing a couplet of double unders and sit ups. I promise all of you, start taking the strength portion of class very seriously and challenge yourself to push beyond your limits, you will notice huge gains in both strength, WOD times, performance and body composition. You should never walk away from a strength training session saying, “I think I could have gone heavier.”
How to we approach the strength portion of class?
So 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 a 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 245. 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!