How Much Weight Is This?

When we do strength training we want to go heavy.  Simply put, if the weight is never challenging in terms of load, it never forces the body to adapt and get stronger.  Only by overloading the system do we see the physiological adaptations we are seeking. 

That being said, you shouldn’t just lift heavy weight without any clue of how much you are lifting.  Too many times I have asked someone how much weight they are about to squat, deadlift, clean, etc, only to receive a blank or perplexed stare. 

Not knowing how much weight you are about to lift could mean you’re setting up for a deadlift PR of some ridiculous amount like 80 pounds.  And while you may make the lift, the potential for injury is unnecessarily high. 

In short, add up the weight on your barbell.  And if CrossFit math ain’t your thing, just ask one of the coaches to verify your weight.  They are all highly experienced in weight training and most important, they all have smart phones with calculators.

Even he knows how much weight he’s about to pull.

Monday

Skill:

Back squat

4 x 4 (4 sets of 4 reps at the same weight.  Use ~ 80% of your 1 rep max)

Workout of the Day (WOD):

For max reps, complete:

1 minute of pull-ups

1 minute of push-ups

1 minute of sit-ups

1 minute of squats

Rest 2 minutes and record your total reps, then:

1 minute of squats

1 minute of sit-ups

1 minute of push-ups

1 minute of pull-ups

Post total reps in each of the 4 minutes to comments

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