You Need to Go Hard in Your Workouts

A lot of people get caught up in wanting to Rx or go heavy. They believe this is the best way to make gains, but actually it is not.

Intensity is the key to seeing gains in your strength and cardiovascular performance. Strapping on a weight vest, piling on an extra 25 lbs or increasing the height of a box jump may lead to diminished speed. There is a misconception that next time I do a 20″ box jump it will be easier and I’ll move faster.

Performing WOD’s at high intensity will lead to results.  If using a less heavy med ball allows you to do more reps or go unbroken, this is a good thing. Think about it – what’s better – staring at the med ball sitting on the ground or ripping out reps; it’s pretty obvious which will lead to results.

Keep this in mind for tomorrow’s workout 🙂

Back Squat x3
5 sets @ 70%

Floor Press x5
50-60-70-75-75-75%

Core Cashout

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Michelle
Michelle

21 thoughts on “You Need to Go Hard in Your Workouts”

  1. WUx1 group WU

    Back Squat x3
    5 sets @ 70%
    135-155-180-180-180-180-180

    Floor Press x5
    50-60-70-75-75-75%
    135-145-155-165-165-165

    Core Cashout
    100 leg levers
    100 good morning darlings

  2. Wu and mob
    Back squat @ 70% x3
    Wu 135-185
    5 sets @#205

    Floor press x5
    95-135-155-165-165-160

    100 leg levers
    100 good morning darlings

    Thanks Shane for tips. Nice sharing the bar with you Mark and as always good race Shawn

    Jackie what can I say? Always a great deal of fun! Thanks.

  3. Mobility and WU x 1
    Group Mobility

    Back squat x 3 @ 70%
    50-60(5)
    5 sets of 3 @ 70

    Floor press x 5
    35, 45, 50, 55, 55

    Cash out
    100 LLs
    100 GMDs

    Thanks for the laughs Greg!! Great class Shane, as always. ☺

    1. Good job this morning Jackie. I guess you are correct ” The weight I lost off my waist has moved to my head making me a little thick between the ears” Ha ha ha 🙂 because Kevin told me I actually attended class at the old gym this morning form my check in on Facebook. Boy do I need that extra coffee in the morning I guess!! Fun time. Mark can attest to my need of coffee for sure.

  4. Back Squat x3
    5 sets @ 70%
    WU – 135# – 155#
    225# x 5

    Floor Press x5
    50-60-70-75-75-75%
    95# – 135# – 155# – 165# – 165# – 165#

    $OUT
    LLs – 100
    GMDs – 100

  5. Back squat
    35-55-75-75-75-75-75

    Floor Press
    55-65-75-75-75

    Flower!!! I think it must be all the squats I did this weekend, because for the first time ever, I didn’t loathe hearing “Sally up” or “Sally down” until the very last minute of the song. Progress!!

    Thanks for sharing the bar Christie! Great work 8:30 class!! Thanks Kevin

  6. Back Squats, 5 sets @ 215#

    Floor press: 135-155-185-225-225-225#

    Cashout made me discover a new muscle that I didn’t know existed… probably won’t feel like a darling in the morning….

    Thanks Coach Steph!

  7. MOB+ WU
    Group WU

    Back Squat x 3
    WU 55# and 70#
    5 sets @ 85#

    Floor Press x 5
    50-60-70-75-75-75%
    55#-65#-70#-75#-80#-80#

    Core Cashout

    Thanks Steph

  8. Back Squat x3
    135-185-205-225-225-225-225-225#

    Floor Press x5
    115-135-155-170-170-170-170#

    100x Leg Lever + Good AM Darling

  9. Mobility and WU x 1
    Group Mobility

    Back squat x 3 @ 70%
    65,75,80
    5 sets of 3 @ 90

    Floor press x 5
    75, 85, 90, 95, 95

    Cash out
    100 LLs
    100 GMDs

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