1 RM Back Squat (20 Min)
1 RM Strict Press (10 Min)
1 RM Deadlift (20 Min)
Example of how to
Warm-up and find 1 RM
You get three attempts to establish your one rep max in all three lifts.
Work up to a weight that you think will be extremely close your one rep. Once you are close you will have only 3 attempts to establish.
*COME TO THE BOX READY TO WORK
*WE WILL ONLY HAVE ABOUT 5 MINUTES TO WARM UP AND COVER EVERYTHING, ALL CLASSES WILL BEGIN ON TIME!
CFV, Happy New Year! I hope everyone had a great holiday and enjoyed time with loved ones. This week is going to be an opportunity for us all to establish one rep maxes not only in the lifts for today, but also clean and Jerk and snatch. Try not to miss out on those days, this is a great way to gauge where you are and establish where you want to be. Also, it eliminates much of the guessing when it comes to our %’s.
Use the New Year to establish yourself in your fitness and diet. Be honest with yourself and build from that. To many times I hear that CrossFit isn’t working and that the results aren’t there. But also to often I hear how CrossFit is helping me shape a new stronger me too. CrossFit is not a magic pill that instantly makes you stronger, fitter and healthier. You as an individual have to put in the hard work in and out of the box for the pay off. Making it to the box 1-2 times a week will not get you the results you want, just like going to a conventional gym 1-2 times a week = no results.
Picture you own your dream sports car you have always wanted. Now picture going to the gas station and filling it up with the cheap unleaded when it really needs to run on a high octane. The second you pull out and give it some gas your not going to get the results you want. Same goes for you, you want to you lose weight, build muscle and be the one of the leaders on the white board. Not going to happen when your diet is filled with unhealthy processed food that is full of fillers and chemicals. You deserve the mind and body that you want so start taking the steps towards that.
I as a box owner, your coach and person want you to be successful and achieve those goals. Let me know what I can do to help you. I consider each and everyone of you to be a friend and I want nothing more than your happiness and success.
If anyone is interested in the 28 day no sugar challenge I have all the information at the gym, we are starting on today. Do it! It’s only 28 days and you will walk away a new you!