PRs…part 2

22
Feb

PRs…part 2

I wrote a piece back in July about PRs (personal records), and the best way to attain them. But, we have a lot of new folks and some other folks that need a friendly reminder. No matter how many times I say it, “Don’t go for more than a 10-15# PR”, people still do it.

Everyone learns differently. Some people will need to reach a plateau and hear the words “I told you so”. It’s unfortunate, and that is a situation I’d like to avoid completely.

So, for those that are visual learners, here’s a graph that represents a possible outcome of strength training. Following a planned, linear progression, could extend strength gains further than an unplanned, sporadic ‘routine’. Making large jumps in your lifts based on ‘how you feel’, may lead to an early plateau in your strength, causing frustration.

There is a list at the gym with the appropriate amounts of weight to add to your lifts after each cycle of the rotation. Please follow them. If you have any questions, please shoot me an email or ask a trainer.

Moral of the story – Be patient. What’s the rush?

“2 Minute Drill”

Max reps for 2 minutes at each station (clock doesn’t stop)

Handstand Pushups
Back Squat (1/2 BW)
Kettlebell Swings (70/53#)
Toes to Bar

Record reps for each station.

Compare to Feb.17/11

kerry tgu

Kerry making the TGU look easy

96 Responses

  1. WUx2

    Strength-Back Squat x5
    55-60-65-70-80

    “2 Minute Drill”

    Max reps for 2 minutes at each station (clock doesn’t stop)

    Handstand Pushups (Knees Pushups)
    Back Squat (50#)
    Kettlebell Swings (25#)
    Toes to Bar (Sit Ups)

    Total-145

  2. Andy

    WUx2

    Strength:Back Squat x5
    135-155-175-205-215

    WOD: “2 Minute Drill”
    Max reps for 2 minutes at each station (clock doesn’t stop)
    -43 Pushups, 50 Back Squat 95#, 33 KBS 53# and 40 Sit Ups
    Total: 166 reps

  3. Bender

    Had to see what this morning stuff was all about,

    WU X 2
    Strength: Back Squat : 5 x 95-115-125-135-160

    WOD:
    – pushups, back squat (95), kbs (50), T2B = 127

      1. Bender

        Big, big fan of the morning workout!!! I have felt awesome all day today, might start trying to do more of those….just a matter of draggin my ass out of bed.

  4. Shannon

    WUx2

    500 Row: 1:53
    Rowed for 10 minutes after 500m row.

    WOD:
    Pushups
    Back Squat 70# (Had a bad muscle spasm in my bicep during back squats so had to take a break- thanks for grabbing the weight Pat)
    KBS 35#
    Situps

    Total: 193

  5. wu x 2
    strength
    shoulder press 1’s
    80-90-105-120-130 (Same as previous max but could notice easier movement)

    2 min drill
    Max reps for min at each station
    Pike 18
    Back Squat 90 lbs 26
    KBS 70# 15
    T2B 17

    Total: 76

    The comob of shoulder press for strenght, first time doing pike in a wod and taking a shot at the 70# kbs, made the T2B the hardest movement to complete. Had 4 good T2B reps in a row, the rest were single reps.

    20 perfect push ups – foucsing on touching the floor at mid chest.

    Some DU and Singles skips

  6. Heather (Mum)

    WU X @
    Strength X 3 Overhead Squat
    20-20-25-30-30
    WOD
    2 min. max of each
    pushups 49, back squat (45) 21, KBS (20)38, situps 30
    Total 138 PR of 22 reps.

  7. Elba

    WU x 2

    Strenght
    Shoulder Press 3’s
    60-65-70-75 2 1(F)-75

    WOD:
    1.- Push Up from knees
    2.- Back Squat 70lbs
    3.- KBS 35 lbs
    4.- Sit ups

    40 + 35 + 38 + 38
    Total: 151

  8. Michelle

    Deadlift X1 125-145-155-165-170 (5# PR)

    “2 Minute Drill”

    Max reps for 2 minutes at each station (clock doesn’t stop)

    Knees Pushups
    Back Squat (55#)
    Kettlebell Swings (35#)
    V-snaps

    Total-148

  9. wu x 2
    strength – Dead lifts x 3
    225, 245, 275, 295, 315

    WOD : Max reps for 2 minutes at each station (clock doesn’t stop)
    scale – Pushups
    Back Squat (85#)
    Kettlebell Swings (53#)
    scale – V-snaps

    Total rep = 177 (55,47,35,40)
    cash out – 20 perfect push ups

  10. wu x 2
    strength – shoulder press x 5
    45, 50, 55, 65×2, 65×3

    WOD : Max reps for 2 minutes at each station (clock doesn’t stop)
    scale – Push ups knees
    Back Squat (55#)
    Kettlebell Swings (25#)
    scale – V-snaps

    Total rep = 140 (44,22,36,38)

  11. Martine

    Push press 5x @ 65#

    WOD
    Knee pushups (30)
    Back squats @ 75# (12)
    KBS @ 25# (40)
    Hanging knee raises (12)
    Total: 94

    Congrats Jocelyn for your MU!! So nice to see you Kerri

  12. Darsey

    Strength clean x 5
    85-95-105-115-135
    Wod 2 min drill
    Handstand Pushups 25# and ab mat
    Back Squat (95#).
    Kettlebell Swings (53#)
    Toes to Bar
    Total 26+30+24+21= 101

    I managed to do 2 muscle ups during my strength. Very happy with this. Thanks AJ for the tip.

  13. Amanda

    WU

    Strength: Push Press
    3x 65-70-70-75-85

    WOD:
    HSPU (25# plate & kipping)
    Back Squat (1/2 BW = 60#)
    KBS (40#)
    T2B

    = 94 reps

    Wish my score was higher but, I’ll take it as it was my first time doing T2B in a wod, and I had a new KB weight.
    3:15 class was fun! I’ll see you again on Friday!

    Congrats on your muscle-up Jocelyn!!

    Patrick and I are doing the Games WOD tomorrow night, so excited!!

  14. Guy

    CFWU x 2

    Overhead Squats

    5×75
    5×80
    5×90
    5×100
    10×115 PR

    WOD: “2 minute drill”

    Max reps for 2 minutes at each station
    Clock doesn’t stop

    Handstand Pushups (strict) 10 reps
    Back Squats # 85 (1/2 BW) 32 reps
    Kettlebell Swings #50 25 reps
    Toes to Bar 13 reps

    Total: 80

  15. Mario

    Mobility + Physio Stuff
    WUx1
    Singles 10×25 reps (work on form and jump height/endurance to eventually work on doubles)

    Squat to 290#

    Clean 5RM: 135-155-165-175-185 (PR reps)

    WOD – Max reps for 2 minutes at each station (clock doesn’t stop)
    – HSPU (4″ plate) = 23 (14 consecutive)
    – Back Squat, 1/2 BW (95#) = 28
    – KBS (70#) = 10
    – T2B = 25
    TOTAL = 86

    Was nice to get back at the HSPU, also was scared to use the big boys’ KB, but managed to get a few reps with no back problems… First time with the 70# in a WOD!

    Good workout, good job everyone!

  16. Kerri

    WU

    Strength: Push Jerk X 3
    65-70-75-80-85-85
    *have to remember to keep the weight on my heels

    WOD:
    Push-ups (knee)
    Back Squat (55#)
    KBS (30#)
    sit uos

    = 149 reps
    10 rep PR + 10# more on back squat
    Great job everyone! Nice to see so many new faces 🙂

  17. Nath

    WU

    Cleans x 3
    65-75-85-95 (PR Reps)-105×2-105×3 (PR Reps)

    WOD
    Max Reps for 2 minutes
    – Knee push ups
    – Back Squat 60#
    – KBS 35#
    – Sit ups

    50+28+32+43=153 reps

  18. Jamie

    CFWU x 2

    Strength – Front Squat x 3
    135-155-175-190-220

    WOD – Max Reps for 2 mins
    Pushups
    Back Squats 105#
    KBS to eye level 53#
    Situps

    36+36+45+55 = 172 Reps

  19. Mel A

    WU x 2

    Strength: Push Jerk X 5
    55-60-65-75-85

    WOD:
    Push-ups (knee)
    Back Squat (55#)
    KBS (30#)
    sit ups

    total = 127

    It was very nice to meet you tonight Kim 🙂 And nice picture Kerri 🙂

  20. tom cormier

    WU X 2
    worked on push-ups
    Strength- shoulder press
    5 x 85, 95, 105, 110, 115, 115, (pr x 5)
    felt good (need to focus on locked knees)

    2 mins each- no stop clock
    Pike push-up 40
    back squat X 95 48
    KBS X 53 27
    T2B 13
    total score 131
    very happy with work out tonight, went full 2 mins on squats and lost time switching over to the KBS. Thanks for the help Marc, good job.

  21. Lora

    WU x 2

    Strength: Deadlift (x1)
    135(10)-185-225-255-285-295-305 (5# PR! WOOHOO) 😀

    WOD “2 min Drill”
    Max reps for 2 min at each station (clock does not stop)
    HSPU (sub pike pushups w/ 18″ box) ~ 16
    Back Squat 80# ~ 51
    KBS 53# ~ 27
    T2B ~ 18
    Total = 112

    Kind of disappointed with my score. Pike pushups were MUCH HARDER than I anticipated! I think HSPU might have been an easier option for me, because I could have kipped them…but we don’t do this Crossfit thing because its “easy”, do we? OK, not so disappointed anymore…

  22. Gabriel

    WUx2

    Strength – Shoulder Press x5
    65-75-85-95-100

    WOD : Max reps for 2 minutes at each station (clock doesn’t stop)
    – Pike pushups = 24 (15 consecutive)
    – Back Squat, 1/2 BW (85#) = 50
    – KBS (53#) = 30
    – T2B = 24

    Total rep = 128
    PR of 32 reps from Feb 17th 🙂

    cash out – 20 perfect push ups + stretching

    Great work 6:30 group!

  23. WU x 2

    Strength – Shoulder Press x 5
    65, 95, 105, 115, 120.

    “2 Minute Drill”

    Max reps for 2 minutes at each station (clock doesn’t stop)

    Handstand Pushups (Pike) – 27
    Back Squat (1/2 BW) @ 95# – 26
    Kettlebell Swings @ 53# – 33
    Toes to Bar (V-Snaps) 31

    Total Reps 117

  24. WU x 2

    “2 Minute Drill”

    Max reps for 2 minutes at each station (clock doesn’t stop)

    Handstand Pushups – 27
    Back Squat (1/2 BW) @ 65# – 30
    Kettlebell Swings @ 35# – 39
    Toes to Bar – 25

    Total Reps 121

    Heavier KB next time.

    Worked on MU progression.

  25. Front squat x3
    115-125-135-155-175

    WOD as RX
    HSPU – 29
    BackSquat 70# – 48
    KBS 70# – 26
    T2B – 30

    Score – 133

    That was cool!!! Thanks for the push and encouragement Eric N. I appreciate bro!!!! 
    Nice work today Ron with ur back squat PR!!!

    Can’t freaking wait to see what the games WOD 12.1 will be!!!!! 

    1. WOD 12.1
      AMRAP burpees in 7 min
      Score: 110
      Glad to do this with Kevin and Jo and our lil cheering section!!! Just keep a steady pace and breathe a lot!!! No repped 4x – and took 3 or 4 5sec breaks. Thanks Gabriel for judging !

  26. Krista

    WU x 2

    Push press x5: 35-40-45-50-55-60 PR
    Thanks for the coaching tips Marc and pushing me to do more 🙂

    2 min drill
    Pike pushups 30 reps
    Back squats 35# 53 reps
    KBS 20# 49 reps
    V snaps 40 reps

    Total: 172

    Great motivation Marc!! Loved the WOD, nice work 6:30 🙂

    Welcome Jenny, see you again soon I hope!!

  27. Blake

    WUx2

    Strength:
    Push Press x5
    110-115-120-120-125-115
    Kept feeling “tipsy” so kept the weight low and worked on form. Thanks for the coaching Kevin.

    “2 Minute Drill”
    Max reps for 2 minutes at each station (clock doesn’t stop)

    31 – HSPU (Pushups)
    33 – Back Squat (95#)
    21 – Kettlebell Swings (45#)
    53 – T2B (Sit Ups)
    Total-138

    I have to say I am very proudest of my 31 push-ups. A constant goat for me but managed to get them in with only two or three breaks and no pain. First time trying with a kettle bell over 35#, but I will certainly need more practice with the new weight.
    I regret not doing T2B or at least v-snaps in the WOD…I chickened out. Won’t happen again.

  28. Heidi

    1 WU + 50 No Show Burpees….my apologies to Kevin & anyone else that may not have had a spot last night at 6:30 p.m. I forgot that I had registered. I guess I should just stick to mornings.

    Push Jerks x 3
    75-85-95-105-110
    (I split jerked these)

    WOD:
    HSPU with 45# Plate: 12
    Back Squat 65#: 33
    KBS 35#: 35
    T2B: 17
    Total = 97

    First WOD with HSPU. Much tougher than I anticipated. Who knew that an 8 minute workout could be so hard.

  29. Nadine

    WUx2

    Sholder Press 5x [email protected]

    “2 Minute Drill”
    Max reps for 2 minutes at each station (clock doesn’t stop)

    30 – Push ups (knees)
    40 – Back Squat (35#)
    35 – Kettlebell Swings (25#)
    42 – V-Snaps

    Total-147

  30. Ron

    WU x 2

    Strength: Back squat
    1 x 130,155,175,200,220… 230 PR

    Thanks for the support to go for a PR, You rock Johnny

    WOD: 2 min drill
    HSPU with 45# plate (23) Stiil having shoulder problems
    Back squat 75# (35)
    KBS 50# (22)
    T2B (22)

    Score 102

  31. Heather S

    WU X 2

    Strength OHS 1’s
    50-60-70-80-85 (matched pr)
    Practiced dumping the bar from OHS position

    WOD – 2 min drill
    Max reps for 2 mins @ each staiton

    HSPU (reg pu) – 30
    Back squat (1/2 body weight) – 30
    KBS (Rx 53) 40# – 39
    T2B (v-snaps) – 35
    Total – 139

    Finally didn’t have to scale the “body weight” part of a WOD!! (I’ll work on not scaling the rest of it next time 🙂 )

    Crossfit Games WOD – Burpees for 7 min? – Already planning for pukie!! See you Saturday everyone!!

  32. Kevin

    Worst nightmare came true.

    AMRAP in 7 min of burpees

    99 reps

    Missed about 4-5 reps.

    Thanks for Elba for judging.

    Bloody throat feeling now. Off to bed.

    1. Jeff S

      Is it ok for me to be jealous? Lol. My prediction for my number on Saturday is “1” !! Bender you should show up to count for me, you wouldnt even have to take off your shoes to keep track!! Lol. So much for hoping for a complete upper body WOD!! All the body parts I had crossed was for not!

    2. Blake

      What kind of things get you a “no-rep” on a burpee? Is there a jump-height requirement?
      Seriously, I need to know because while I am holding down my bile while doing them it may not be top of mind!

  33. Liam

    WUx2

    Shoulder Press X 1
    95-110-120-135-145F -140F

    WOD:
    “2 Minute Drill”

    Max reps for 2 minutes at each station (clock doesn’t stop)

    Handstand Pushups (Pike Pushups)
    Back Squat (95#)
    Kettlebell Swings (50#)
    Toes to Bar

    Total-114

    Great work 6:30 crew!

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