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
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
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
Nice work Andy!! my Boy!!
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
WOW, and it’s great right? 🙂
How’d you like the morning?? 🙂
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.
Looking good, Kerri!!! 😀
WU x 1
Push Jerk x 5
65-85-95-105-115-120
WOD:
HSPU, front squat 65#, kbs 35#, T2B = 112
I’ve come to the conclusion I really suck at 6am.
Careful, that s word will get you some burpees 😉
It’s actually 10 min of what you suck at! hehe!
You have to do the 6am again Nancy! lol!
lol. 6am is just too harsh!
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
Great job, holy cow you are fast!
Wowsers, nice score!
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
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.
Nice PR! 🙂
Nice work on the PR Heather!
Nice Pic of You!! 🙂 Great job on the TGO!!
Awesome Heather!
Nice PR 🙂
Way to go Heather!!
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
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
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
….but did you register for the games when you got home????
yes
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)
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
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.
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!!
Lovely having you in an afternoon class! Good job with the T2B!
What time are you doing your games WOD?
Hoping for around 5:30!
Nice to see you again Amanda!
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
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!
Nice work with the “big boy” KB 🙂
Great job Mario!
Great to hear your back is coming along great Mario!!! 🙂
Good job Mario!
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 🙂
I’ll be at the gym tonight at 9:30 to try the Games WOD. Feel free to drop by if you want.
Is anybody else joining for the wod? I would be interested in going
Cool, I’ll drop in!
To do the WOD or can we go just to see? hehe
Isn’t that way past your bedtime, young man?
I’ll be there for sure.. my go through the motions of the wod to see what it feels like to do say half of it!! Either way I;m there to cheer!
Only if another judge is there. We’re up again at 5am, so we don’t want to be there until 11pm.
no worries!! I’ll cheer bro… just want to see what it feels like to go through a bit of the wod
BURPEES!!!!!!!!!!!!!!!!!!!!!!!!
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
Thanks Mark for helping me improve my Clean technique! 🙂
I mean Marc. oups again!
Nice work on the cleans Nath!
Great Job Nath!! You are killing it!! so proud of you 🙂
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
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 🙂
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.
Superb job Tom!
Nice score on the WOD!
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…
Lora, congrats on your pr with the deadlift, bigtime weight and you make it look easy.
Nice job Lora!
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!
Nice PR on the WOD Gabe!
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
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.
nice work with the HSPU and again thanks!!!
Great job Eric!
Thanks guys!
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!!!!!
Great work Johnny!
Thanks my man – you too!!! Feels great to use the BigBoy KB 🙂
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 !
Anytime man! It was fun 🙂
Awesome score, was impressive to watch you with the 70#’er
WU x 2
Deadlift
135×5 225×5 275×5 225×5 225×5
WOD
HSPU 11
Back Squat 32 (105) 32
KBS (70#) 25
V-Snaps 49
118
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!!
Nice score!!!
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.
Yay for no pain!! Good job!
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.
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
Good job Nadine!
Ah ben merci chere!!
Pis toi aussi!! 🙂
On svoient Samedi matin!! BURPEES TIME!!!! 😀
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
Nice PR buddy!
Wod 12.1. Burpees!!! Amrap 7 min
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!!
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.
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!
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!
Nevermind…found it all here: http://games.crossfit.com/workouts/the-open
Can’t wait to do Games WOD 12.1 in Florida!!!
Now that would make burpees fun! Have fun in Florida Jeff.
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!