This past weekend, Heather, Mark James, and I attended the USA Weightlifting Level 1 Course at CrossFit St. Pete. The purpose of the course was to teach the basics of the Snatch and Clean&Jerk to us so that we could impart that knowledge onto you all. Thankfully we all passed so I guess we know what we’re talking about!
A big bonus was the Heather and I both PR’d our clean & jerk. Mark is still recovering from his hamstring injury, otherwise I’m thinking that we’d have gone 3 for 3!
One big point that I wanted to make sure and drive home was a slide that was shown during the presentation on workout programming. I’ll save you the boring science-y stuff and just show you a picture of the slide:
Notice what it says about “Too Little Stress?” NO PROGRESS.
It seems self-explanatory, but let me give you the long and short of it: if you want to make progress, you have to work hard. In the context of exercising, that means putting stress on your body so that it will adapt and improve. Stress comes in the form of more weight, less rest, faster runs, harder progressions, complete range of motion, etc. There is a caveat though – too much stress can cause overtraining. Overtraining can lead to backslides in progress and even injury. As your coach, I take care of this part. You control how hard you work.
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A. Skill:
Front/Back Squat – 6 x 3/6 @ 90% 1RM Front Squat, rest 3min
B. MWOD:
Hi-Hamstring Flossing
C. WOD:
15min AMRAP –
2 Rounds of ‘Cindy’
3 Deadlifts (???/???)
*Note: One round of ‘Cindy’ is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
