Strength Sets…..Treat Every Rep As An Event

Jun 28th, 2018

Category: CrossFit

Strength Sets…..Treat Every Rep As An Event

#TBT – 2018 In-House Throwdown!

End of Nutrition Challenge Details
Calling all Summer Reset Nutrition Challenge participants! The end is in sight… the last day of food logging and tracking points is Saturday, June 30th! Please see below for important info/dates on wrapping up the challenge:
Benchmark Workout Re-Testing: TODAY during all classes. If you are unable to attend class today, please be sure to get the benchmarks done on your own as soon as possible. After completing the benchmarks, log your results here.
Weigh-Ins & Measurements: We will be conducting weigh-ins during the following times: Friday 6/29 – morning & midday classes. Saturday 6/30 – all day. Monday 7/2 – morning & night classes. Tuesday 7/3 – morning & night classes. If you are going away for the 4th and need to weigh in earlier in the week, please see a coach for assistance. But remember, food logs and points still matter through the 30th!

Strength Sets……Treat Every Rep As An Event!
As many of you can attest, it has become common place for me prior to going over the strength portion of class to announce “hey guys, not to beat the dead horse that’s already been killed and beaten numerous times but…..”

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 back squat 3-3-3-3-3, the first set of three should be HEAVY.

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 set. My strength coach in high school used to tell us athletes, “treat every rep as an event.” That mentality must be brought by each of us to the platform on every rep and every set of our strength set. 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 and treat every strength set as an event!

Warm-up
1 min work/:30 Rest
Bike
Toes to Kettlebell
Ski Erg
Kettlebell Lunges

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

WOD
4 Rounds for Max Reps/cals
1 Minute Work:30s Rest and Rotate
1 .Bike
2. Toes to Bar
3. Ski Erg
4. Kettlebell Lunge (2,1.5)

Level 2- 1.5,1
Level 1- 1, 0.75
ADV – OHKB Lunge (1.5/1) in each hand

OR, if participating in Nutrition Challenge:

Strength
Front Squat
3-3-2-2-1-1-1

WOD
120 Double Unders
30 Squat Cleans (115, 75)
90 Double Unders
30 Thrusters
60 Double Unders

Level 2- 95, 55/ ½ Double Unders
Level 1- 75, 35/ 2x Singles

DISCUSSION 1 Comments

  1. Brian Campbell 06/28/2018 at 10:02 pm

    Front Squat: 305×2
    Wod: 64/107/73/70 Adv