Know Your Numbers

Leslie: dumbbell thrusters.

Leslie: dumbbell thrusters.

Cliff: double unders.

Cliff: double unders.

We are going to miss you Beau.  Good luck and stay in touch.

We are going to miss you Beau. Good luck and stay in touch.

The man and the myth.  Ed Evans--61 years old with a 480# back squat.

The man and the myth. Ed Evans--61 years old with a 480# back squat.

At CF West we like to lift heavy.  And we like to lift heavy as often as we can.  In order to do this, we need to know our numbers.  A lot of CFWSC  WODs have RX’d weights that are a percentage of your 1 rep max, written as 1RM, the most weight you can lift with that movement once.  An example might be: 3 Power Cleans 80% 1RM.  That means 3 power cleans with a weight that is 80% of your 1 rep max.  The key here is to know your 1RM.

Another exercise might be: Front Squats 7×3.  This means 3 repetitions of the front squat 7 times.  Written as 7 times 3, it means to find a working 3 rep max weight and do it for 7 sets.  Thus, you need to know, or at least have a good idea, what your 3RM is.

Knowing your numbers not only makes for a much more productive training session, but it is also the sign of a serious lifter.

Workout:

Tabata Deadlift 225/155#

Then:

3 Timed Rope Ascents

Start with feet flat on the ground and legs straight, no jumping up.  Take plenty of rest in between ascents.

Then:

AMRAP in 12 Minutes

3 Push Press/Jerk 185/125#

6 Ball Slams 40/25#

9 Toes-to-Bar

Post total deadlift reps and WOD score to Comments.