WOD 3/4/10

Deadlift and Press - 1 RM Attempts

You will have 3 attempts ONLY at a new 1 RM in the Deadlift and Press.

Warm up at 10x50%, 5x75%, 3x90% (of your actual old 1RM) then pick a starting load dependent upon how you felt in the warm ups and GO!

I will have the spreadsheet out from all the lifts we've done to see what it says and where you think you can start according to the 1RM Calculator.

If you hit a new PR and think that's the end, then call it, regardless of which attempt it is. Don't be greedy and go for a higher lift only to fail at it and leave a negative impression on your psyche. DO NOT LET EGO GET IN THE WAY! BE SMART AND TAKE A NEW PR!

Why only 3 attempts? It's been shown that at maximal loading efforts beyond this attempt range result in decreased muscular and mental efficiency, thereby having a higher potential for injury. 

 
Be on time! These 1RM efforts take up a lot of time and can cut into the next class time. Get there on time, warm up and get started as soon as possible!

If you missed your 1RM days this week, you will have to make them up at a later time, but not at the expense of throwing off programming for folks in regular training times. You may be better served by taking care of those missed days by coming on the weekend or making a time to take care of the lifts in between other classes with CFC staff present.

Comments

->THE SCOTT

Thursday March 4th, 2010 - 2:23 pm

"To beat this guy, you need speed. You don't have it. And you've got calcium deposits on most of your joints, so metcon is out. So what we'll be calling on is blunt force trauma. Let's start building some hurtin' bombs." - Duke, Rocky VI, *modified quote

"But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! - Rocky, Rocky VI"

->Buddy Holly from HELL

Thursday March 4th, 2010 - 10:46 am

"Here's a good article on the rotator cuff by Eric Cressey of T-Nation...take a look:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/cracking_the_rotator_cuff_conundrum"

->Buddy Holly from HELL

Thursday March 4th, 2010 - 9:32 am

"“Try and fail, but don't fail to try.”
-Stephen Kaggwa

Well, I attempted to PR on my deads and press yesterday...and I failed miserably. Unfortunately these things happen...so if anyone else experiences this, don't worry...It just means we need to train harder for the next lift!

P.S. Have a treat for the attempt...I had a piece of cake...ummmm, good!"

->Buddy Holly from HELL

Thursday March 4th, 2010 - 9:07 am

"Jon's sweat can cure cancer. Too bad he never sweats! Chuck Norris is in trouble..."

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