The manner in which Crossfitters train to get stronger varies greatly across different gyms and programs. At CFV, our "style" of weight training depends on the effect we are looking to achieve on that particular day. It might seem a little complicated at times, so here are a few easy guidelines that generally will lead you in the right direction:
1. If the WOD calls for 3 working sets of a movement (ex. Deadlift 3, 3, 3 reps), then plan those sets accordingly so that you hit one, and only one PR on your third set. We program a lot of these, and by progressively going up little by little each time, this will allow you to get very strong with as little volume as possible. (see "Be Smart")
2. If the WOD calls for you finding a 1-rep Max (ex. Shoulder Press, Find 1-Rep Max), then do exactly that. Go up until you either cannot lift the weight, or your form gets bad enough that your coach believes it is unsafe.
3. If you are given a rep range (ex. High Bar Back Squat 4-6 reps x 5), then the rules change. If you get 6 reps on your first set, you must go up weight for your second. If you get 4-5 reps, you must keep the same weight. If you get less than 4-5 reps, you must still keep the same weight.
4. Lastly, and this applies to all the above, do not lower back to weights you have already done once that session. So if you are going for a set of 3 back squats, and you are only able to get it up once at 180lbs, either try 180lbs again, or stop lifting for that day and instead, prepare yourself for the next part of the workout if there is one. This will be the most ignored piece of advice in this post, but is probably the most important in terms of recovery and progression with our style of programming.
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The Basic Bounce - Part 1
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The Basic Bounce - Part 2
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Workout of The Day
(compare to Tuesday, Sep 8th, 2009)
A1. High Bar Back Squat @ 30X0; 4-6 reps x 5; rest 120 sec
A2. Supinated Strict Pull-up @ 41X1; 2-3 reps x 5; rest 120 sec
B1. Overhead Squat Standing Hold @ 135lb/85lb; max time x 2; rest 120 sec
B2. Overhead Squat Bottom Hold @ 95lb/65lb; max time x 2; rest 120 sec
Score = load completed in 4-6 rep range for A1 + load completed in 2-3 rep range for A2 + total seconds for B1 + total seconds for B2.
Post loads for A1 and A2, seconds for B1 and B2, score, and notes to comments.
