In case you missed it yesterday…
1 Rep Max!
We have just finished 2 months of a squat focused lifting cycle, so this week we are maxing out the Back Squat. A one rep max is basically the heaviest weight you can successfully squat to depth. Heavy singles require a unique mental approach in that they require increased attention, mental focus, intensity, and muscle recruitment. When you approach a max lift, you’d better be incredibly focused. If not, you’re setting Heavy singles require a unique mental approach in that they require increased attention, mental focus, intensity, and muscle recruitment. When you approach a max lift, you’d better be incredibly focused. If not, you’re setting yourself up for injury.
Look through your notebooks to determine what weight you ought to shoot for. In order to estimate your strength, you can use the 1RM calculator on this site: http://www.exrx.net/Calculators/OneRepMax.html. As a general rule, your heaviest 5 reps is about 85% of your 1RM, and your heaviest triple is about 90% of your 1RM.
Once you have that number, you can plan your attempts. As usual, warm up with the empty bar first, then perform a set of 5 at about 50% of your predicted 1RM and then a set of 3 at 60%. After these warmup sets, you will be allowed exactly 5 single lifts to reach your max. By planning your lifts in advance, you will have a much better chance at a successful PR attempt. And be sure to rest at LEAST 2-3 minutes between singles.
For example, take a lifter whose last ascending set of five squats was 205#. Her predicted 1RM is 230#. After a set with the empty bar, she will squat 115# for 5, then 145# for 3 (notice we rounded the weights for ease of loading the bar). Now for the singles: 160 (70%), 175 (75%), 195 (85%), 215 (93%), 230(big PR!).
Warmup
Dynamic Athletic Movement
3 Sets (10 minute limit)
10 Down Dog Push-ups
10 Kettlebell Swings
10 Pull-ups
Lift
1 Rep Max (30-35 minutes)
Back Squat
Spotters are NOT OPTIONAL. You must have at least TWO people spotting you on at your last three lifts. Trusting your spotters will help you mentally commit to the squat.
If you have been training the back squat for fewer than 4 months, or are injured or recovering from injury, you should not test your max. 5 sets of 5 ascending is your substitute squat workout.
Core
4 x 8 (time permitting)
Stall Bar Hanging Leg Raises
ALTERNATE WORKOUT
For those of you who lifted yesterday:
Same warmup, then
3 x Hip Mobility Series
Conditioning
Row 2k
HAPPY 3 YEAR ANNIVERSARY, CFSQ!
3 years ago today CrossFit on the Square opened its doors at 50 Powder Springs.
The last year has been a whirlwind of hard work (serious bare hands, nose to the grindstone, screaming, bloody, eating off the hood of a car, locking the doors at 3am, beat your ass down hard work) and we couldn’t be prouder of everything our community has accomplished. A few of our favorite highlights:
We welcomed Jon Burklow, Lyndzey Dare, Mitzi Gresham, Steve Vaught, and Square Massage to our staff.
We filmed two Dr. Scholl’s commercials.
Steph Mahan took 5th place at IPF Junior Worlds.
We had 3 CFSQ babies.
Major nutrition challenge awarded three members over $600 in cold hard cash.
PrettyStrong Powerlifting traveled all over the Atlanta area, Georgia, the US and the World defying gravity.
Halloween: three Batmans, an egg, a steak, and a salad: Molly dressed up as a SALAD, zombies, butterflies, a banana, and Cope swinging a kettlebell at 6am with a Coors Light in cowboy boots and jorts.
Compassion WOD Orphan Aid Liberia Fundraiser.
2nd Annual CFSQ Fall Social at The Hardys’.
Darrell’s year in review letter made us cry.
PS Powerlifting hosted their inaugural mock meet.
CrossFit for Costello raised thousands! Barry Costello was able to go to the University of Michigan for a speech therapy program.
#cfsqholiday13: 100+ guests, Andy’s toast, Juan’s tequila bar, Jason as Santa Claus, and a dance party that finally ended around 4am. This was cause for the appropriate use of the word EPIC.
We opened 7 days a week, added Kids MVMNT, a competition class, started CF101, and introduced Levels.
The 2014 Open. PR’s, defeats, training in foreign countries, a giant BBQ. Oh, and PATRICE QUALIFIED FOR REGIONALS.
Burpees for Camp Horizon. Xs & Ys. We Got This. Tough Mudder. The list of accomplishments grows.
Today, we are thankful and humbled by your dedication and support to better the CFSQ Family.
Here’s to the next year.
Cheers,
Mario & Ivy