There is no such thing as a stupid question. However, there is one question pertaining to strength sets I am asked daily that every athlete is responsible for knowing… “What weight should I be using???”
Asides from it being an athlete’s first time executing that specific lift (only legitimate excuse for the above question), all should know the answer to this question. With over 300 members at CrossFit Southie, there is no way that us as a staff know how much weight someone did for a specific lift two weeks ago. Write it down.
CrossFit works as a system because the results are observable, measurable, and repeatable. Bring in a notebook and log your weights and WOD scores each class. That way, when a strength set of “Overhead Squat 3-3-3-3-3” comes up, all one needs to do is look back in their log book, find that entry, and go from there. That way, athletes know how they are improving compared to the previous time they completed a specific task. Ultimately, it rests on the individual to be responsible for their own improvement – we as a coaching staff can only push and motivate you so far. So get a log book, write it down, know your weights and start PRing all over the place!
Strength
Overhead Squat
3-3-3-3-3
WOD
3 Rounds
500m Row
100 Double Unders
L2- 50 dubs
L1 – 200 singles