Feels like a PR type of Day – CFS

Jul 14th, 2016

Category: CrossFit

Feels like a PR type of Day – CFS

Gwen - Hitting that PR

Gwen – Hitting that PR

Approaching a Strength Set on the Platform
Approach the strength set with the same mentality as the WOD : with focus and intensity. Of course starting off with a few light warm-up sets is essential. However, if the strength programmed for that particular day is Front Squat 2-2-1-1-1, the first set of two should be HEAVY. In this instance, finding the heavy 80-85% for a set of 2 reps then IMG_3898making small jumps to finding your 1 Rep Max is the goal.

The ultimate objective of approaching that strength set is simple: increase strength. One of the pillars of CrossFit is the ability to move heavy loads over long distances, quickly. Thus, what benefit do we achieve from a strength set if we do not push ourselves on every set? Asides from lighter warm-up sets working up to the first set, we should not be making large load increases once we reach our actual working sets. A direct correlation exists between the strength set and the WOD – if we do not approach our strength sets with intensity and focus as the WOD, our WOD will not be as good as it could.

The accuracy, power, speed, and flexibility needed to execute an Olympic lift on the platform are the same tenets needed to improve our WOD times. If we improve our 1RM clean on the platform, we will also improve our capacity to complete a WOD as RX with lighter cleans in it. Improve the output on the strength on the platform and the output in the WOD will also increase.

So, next time we hit the platforms for a strength set, approach it with the same intensity and focus as the WOD.

Strength
Front Squat
2-2-1-1-1

WOD
20 Deadlifts (225,155)
30 Wallballs
40 Toes to Bar
30 Wallballs
20 Deadlifts

Level 2- (185,125)
Level 1- (135,95)

Conditioning Class: WOD
10 Rounds
:30 on, :30 off max calories on Assault Bike

Rest 3 minutes

10 Rounds
:30 on, :30 off max calories on Rower

Conditioning Class: Core
Accumulate 2 minutes in an L-Sit hold.
Rest as needed between attempts. Work with a partner when possible.

DISCUSSION 9 Comments

  1. Liz Crean 07/15/2016 at 1:14 pm

    fs: 170 for an extremely ugly PR
    wod: 8:06 at #135

  2. Trevor Crean 07/15/2016 at 1:16 am

    FS: 230 (PR)
    WOD: 7:41 Rx.

  3. Andrea 07/15/2016 at 12:58 am

    225×2
    5:14 rx

  4. jason barrow 07/15/2016 at 12:55 am

    Blog post title was on point, I heard the bell ring three times at the 7PM.
    Front Squat: 245×1
    WOD: 9:34 Rx

  5. Shea 07/15/2016 at 12:45 am

    FS: 345×2 reps, 395×1 PR
    WOD: 4:27 rx

  6. Brian M. Maser 07/14/2016 at 5:41 pm

    FS: 280
    WOD: 7:55

  7. Chad Michael 07/14/2016 at 1:44 pm

    FS: 245 (def not a pr day)
    WOD: 7:49 RX

  8. kathy Baker 07/14/2016 at 9:50 am

    Gwen reppin the gym moms !!!
    Great picture

  9. Kelly 07/14/2016 at 1:51 am

    Yassss Gwen! I love this pic