Thursday Workout: SP 1RM, and a Quick and Dirty Partner WOD

Why the 1RM you ask?

Over the next week or two we will be programming in some 1RM strength sessions so that everyone has a chance to get an idea of where they currently sit with their strength numbers.  We will be starting a more strength-biased programming cycle (first portion will focus on the Squat, Deadlift, and Press), so it’s important that you have a good sense of where you are prior to starting the cycle.  You can always make up these sessions on Saturdays, or come in and use the lower room if cleared by a coach to make-up something on your own if you can’t make it in to class (for certain lifts it’s important to have spotters, so be smart and ask for help when needed!).  Also, don’t worry, the strength cycle will still work just fine even if you don’t have an established 1RM, but it helps to have a decent idea of your starting point.  Remember, having a good base of strength is important to increasing your work capacity.   Technique is a huge priority too, especially with added volume of lifts.  Although it’s important to also have a good aerobic base, you won’t get the most out of your fitness by only doing longer metcons.  More importantly, we will prove to you that weightlifting in this way does not create bulky females or bodybuilder arms. With proper nutrition you all should lean out during this period, get stronger, and make a lot of progress.  More info to follow once we actually get in to the swing of things.

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Looks like some “dead bugs” in the background

STRENGTH

Work up to a 1RM Shoulder Press

WOD

1 Time Through with a Partner – 4 Minute Stations for Max Reps of the Following:

  • Kettlebell Swing (70/53)
  • Wall Ball (20/14)
  • Row (cal)

*Notes: Teams of 2 (only one person working at a time).  Record total reps for each movement.

ANNOUNCEMENTS

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Did you see the Post on Schedule Changes and Skill Clinics?  Check it out

 

17 Comments on “Thursday Workout: SP 1RM, and a Quick and Dirty Partner WOD

  1. SP: 90 (95F but still PR. finally off of my plateau!)
    343 Team Jess

  2. Strength:
    Warmup – 95 5x, 115 5x, 135 3x, 155 1x
    1RM – 175 1x

    Wod (w/ Derek):
    KBS – 117
    WB – 113
    Row – 80
    Total – 310

  3. SP: 80#
    WOD: 141 by my lonesome – 30 seconds on, 30 seconds off

  4. Pingback: Thursday Workout: Partner WOD | CrossFit Charlottesville

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