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Monday September 19, 2011

Bonnie – Sumo Deadlift High-Pulling during FGB

Thanks all who came out and did Fight Gone Bad on Saturday. Great turnout and efforts! Thanks to Ty who ran our first Sunday Group WOD. Another good turnout!

Today’s Workout:

In ten minutes, complete, in no particular order: 1 rope climb, 400m farmers walk with DBs or KBs, 15 box jumps, 15 Shooter’s Pushups (with KB), 15 sit-ups with med ball (throw med ball at wall), hang upside down from the rings for 45 seconds (if you can count to 45 with all the blood rushing to your head),  10 jumping air squats with a 180 spin in the jump, 5 wallballs (try and throw the ball as high as you can). This is not for time. Just try and get it all done in 10 minutes. Take a breather. Then:

Bear – Compare to April 18, 2011

This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Complete seven sets for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Do not let go of the bar. If you do, you must restart the round.

Post loads completed.

So, I would like to take a poll. How many of you know your numbers? You know, like how much is your one rep max back squat? What is your heaviest clean and jerk? I am sure some of you can tell me instantly your numbers or login to Beyond The Whiteboard to tell me your numbers.  As for the rest of you, my question of knowing your numbers may be a foreign concept. We shall change this! Soon we will live in an ideal world where everyone knows what they are currently lifting. I guess I should state that this isn’t just about numbers. Keeping a record of your lifts is important, but keeping a record of your workouts is just as important, for many reasons.

1) Using Beyond The Whiteboard can help measure your progress! If you don’t know how much you lifted or what your time on the workout was previously, then it is hard to measure any progress.  Instead, input exactly what weight you used and in what time you completed the workout. That way, next time the workout comes up you can see how much stronger and faster you are!

2) Beyond The Whiteboard can help you set goals. Say a workout, like Fran, comes up on the board. If you have been keeping track of your workouts then you will know what your old Fran time is (if you have done it before). Say your old time was 8:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 8:15. By keeping track of your workouts, you can set realistic goals.

3) It will help you to continue to make progress.  Often, a lift will come up that says something like ‘Deadlift x 3 @ 85% of your 3-RM.’ This is going to be an awful hard prescription to follow if you have no idea what your 3-Rep Max on the Deadlift is. You have no idea if you lifted 205 x 3 or 225 x 3, a big difference in numbers when trying to make progress in your deadlift. Keeping track of your workouts will also be handy when we do testing days. We can only have re-testing days if we have something to re-test!

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