Move With A Purpose
Today’s programming has a lot to pack in to an hour. Warming up your Sumo Deadlift and getting some good lifts in will mean that you really need to stay focused in between your sets. Make a conscious choice about your targets for the last few sets and work backwards to both ensure that you get an appropriate (3-5) number of warmup sets done and also that you get an appropriate number of working sets done all within 10-15% of your maximal set weight.
What does this mean? If my max for 5 was previously 335, and I think I want to try for 345 today, then I want my “working sets” to be 295-315-325-335-345. That’s just a 50# spread from first to last working set, which is about right. What are my warmup sets, then? Well, I might suggest 135×5-225×5-275×5-295×2 or even 135×5-185×5-225×5-275×3-295×2. What’s important is that I have time to practice my movement and get used to bracing and moving that kind of load.
For the workout, it’s a classic and simple CrossFit triplet: Wall balls, burpees, and dubs. Get after it aggressively – this one is fast!
Holiday Reminder: CrossFit Somerville will be closed this Monday, September 2nd, for the Labor Day holiday.
Travel Reminder: JT and Nick are at Burning Man. If you have time-sensitive membership questions or need for assistance, ask your coach in class or email info@ for help.
Wednesday September 2, 2015
Strength:
Sumo Deadlift
5-5-5-5-5
WOD:
21-15-9
Wall Balls
Burpees
Double Unders
STR: 285#
WOD: 8:30ish with 30# WB, singles
to be fair, wallballs were a little janky