Remember this workout from awhile back:

Screen Shot 2015-10-25 at 7.05.47 PM

What I remember most about this workout from a coaches’ point of view  is a lot of people not knowing what their Max Clean or Push Press was.  I know we have all gotten comfortable with having Wodify there and being able to see our maxes and percentages, but when the percentage is in the middle of a Metcon you will not be able to see this.  This is an instance where you will need to do your HOMEWORK!

If you are wanting to get stronger, which I know most everyone is, then you must come prepared to class and have a mindset that you are going to crush the strength piece.  It is what every great athlete does if they expect to get any better.

Here are 3 things you can do every night before you come in for your workout:

1- Look at the workout on Wodify

The workouts get released the night before at 7PM so you can visualize and see what you are about to do the next day. I would be sure to look at it and notice if there are any percentages listed, any max lifts, etc. So that way you can look back in your history and see how much you have lifted in the past.

2- Write out your numbers for the workout

Let’s say the workout is 5 x 5 of Front Squats performed at 70-80% of your max. First thing I would do is look back at my Front Squat max and find out what 70% of that is and write it down. Then I would write down 80% of your max next to it. So for me personally, I would have a piece of paper that says 130#-150#. So I knew my first set would be at probably 135# and I would see how I felt and try to work up to 150# by my last set.

3-  Have a game plan for the workout

Think about what your goals are. Let’s say the workout was:

Screen Shot 2015-10-25 at 8.41.34 PM

and you don’t have pull ups at all without assistance. Are you just going to throw a band up there and fling your way through 50? Or should you talk to your coach and find a better way to scale 50 pull ups. Maybe that means bringing down the reps so that you can get stronger. Maybe that is changing the movement to ring rows, barbell rows, single arm DB rows, barbell pull ups, etc. There are so many different ways to get to your goals, it is important for you to know your goals and communicate them to your coach so they can provide you with the best possible scenario for you.

If you have any questions about your homework or how to get to your goals, please don’t hesitate to email me at jesspowers@crossfitcentral.com.

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