I work with a CrossFitter at our sister affiliate CFLG who has all the right stuff to be a beast, but he doesn’t push himself. No, that’s not quite true. He certainly pushes himself and charges the WODs, but just doesn’t go heavy enough. He is fit, has good wind, good technique, is flexible, fast, but he is a little leery of the heavy weights. This is a pretty natural fear to have. Loading a steel bar with enough weight to make it bend onto one’s back is kind of crazy, I will admit. Jumping a weight up and trying to land under it, purposefully having that weight come down on top of you, is not at first glance a sane thing to do. How about driving a couple hundred pounds over your head, the most vulnerable part of your body, and trying to support it there. Yeah, it’s enough to make anyone pause. But, it’s what ya gotta do to get strong.
Ok, let’s get back to the story. On a recent workout involving a posse of clean and jerks, our guy ended up doing about 45 pounds over his PR for reps. The next day he felt a some pain in his back (he is fine now, just a tweak), probably from too much back arch on the jerk lockout.
Forty five pounds heavier! For multiple reps! There shouldn’t be any way that anyone can do that much over their PR for that many reps . If you are pushing yourself at the proper pace, constantly striving to add weight to the bar, letting not a day go by without lifting heavier, then there is no way you could make that big a jump, much less for reps. If you have that kind of jump in you, then that means you have been sandbagging for who knows how long before then. Sandbagging, implying intentional action, is perhaps too harsh a word, but whether intentional or not, the result is that you have not been working at your potential before. Not to mention that too big a jump can lead to injury.
So what is the solution. It is simple in word: always add weight to the bar. Never get in the mindset that this is enough, or that you will just stay at this weight for a while. Always be better than yesterday, always be stronger than yesterday. Never be complacent, never be satisfied. This mindset will not only get you strong, but will also keep you injury free. By constantly, always, going up little by little, five pounds here ten pounds there, your body-muscles, tendons, ligaments, bones-strengthens safely. But you must always be adding weight. It doesn’t have to be a bunch, but it must be more than before. You have that total drive to constantly add weight to the bar, almost an obsession to lift ever heavier.
Do you push yourself enough? Please post to Comments.
Happy Birthday Leah. May this year be PR filled.
1, 1, 1, 1, 1, 1RM, 1RM, 1RM
(3 Rounds of the following complex)
Hang Squat Snatch
Gents shoot for 115. Ladies 70#.
Post Jerk 1RM and WOD time to Comments.