This week in the gym we will be conducting 1 Rep Max tests, as well as baseline tests on some WOD’s. This will help determine several things. For members who have been following CFP programming for awhile, it will allow you to track your progress/improvements in strength gains, as well as determine baseline scores for these WOD’s. For newer members, this will allow you to establish 1 Rep Maxes in the movements, along with the baseline scores. Either way, these tests will give you accurate 1 Rep Maxes to use during the next three month cycle. Over the course of the past few weeks, you should already have some 1 Rep Max Data (Bench Press, Snatch/Power Snatch/Hang Power Snatch, Clean/Hang Clean and Jerk).
It is very important that you record the values for your 1 Rep Max Tests and have these written. Many of the percentages used for WOD’s or Strength for these movements in upcoming weeks will be based off of these numbers. If you miss a day, and know how to properly execute the strength movement that was tested on a previous day, and want to come in early before a class to make up the strength portion only, so you have that data, you may do so, however, please check in with the coach and let him/her know what you are doing. Do not worry about making up Met-Con portions of previous classes.
The WOD’s for this week will serve as baseline tests to gauge improvement for many of the members which will be re-tested in September. Please make sure you record your time, weight used, if you scaled, how you scaled, etc.
The week after the testing week will be a De-Load Week. We have been spending a lot of time under the barbell. In order to continue making positive adaptations, we need to take a week off every now and again from going heavy. We have also been going pretty hard in all the WOD’s. The De-Load week will focus more on some lighter WOD’s, technique work, mobility work, and mid-line stabilization work. Do not worry, the WODs will still be challenging and “butt-kicking”. For those members who have been consistently coming for the last three to six months or longer, and going after it pretty hard, it is very important that during the de-load week, you do not go 100% on the WOD’s. A recommended pace would be 70%. During this week, this is where you will make gains. For newer members please continue to focus on intensity.
Do not fear, we will be back under the barbell, and after it again, after the De-Load week.
Any questions please email Judah@crossfitprovidence.com or Josh@crossfitprovidence.com
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