**BE SURE TO CHECK YOUR EMAIL INBOXES ON MONDAY IN REGARDS TO OUR NEW GYMNASTICS STRENGTH TRAINING PROGRESSION THAT WILL BEGIN ON 10/28. DETAILS WILL ALSO BE POSTED ON THE BLOG EVERYDAY UNTIL IT BEGINS NEXT WEEK.
1 RM RE-TEST
We have tested and re-tested our 1 RM Back Squat following our 12 week squat program and our Front Squat 1 RM re-test will come tomorrow. If you are going for a re-test, please be sure to read the information below. If you do not know your 1 RM, are new to CrossFit and are focusing on form, or simply do not have the interest in ‘maxing out’, you will be following a different rep scheme, which you will find on the white board tomorrow.
When Testing For a New 1RM, AVOID the following…
1.Too many reps leading up to your new PR
2. Not enough reps leading up to your new PR
3. Big leaps in weight as you approach that new number. If you are an experienced CrossFitter and are used to testing new 1RM’s these gains come in SMALL increments. If you are a newer CrossFitter, you may find that they do come in larger increments, but this will slow down over time.
Working Up To Your New 1 Rep Max
Often people either do not warm up enough working up to a new 1 RM or they warm up too much going into it. Use the guide below to adequately warm yourself up, without burning yourself out. REST time is important! Take at least 4 minutes off between sets from 90% on.