Quick Hits: Come on out to the State Trooper Challenge this Saturday at 9a (at CrossFit Winston-Salem). Coaches Mike and Beth, along with Raleigh CrossFit athlete Janine, will be competing in the event. Beth and Janine are teaming up.
* Next Saturday and Sunday (Oct. 12-13): Raleigh CrossFit will be closed for the Pendlay Seminars. Join Coach Amber at Fletcher Park at 900a-1000a for a park WOD. Meet at the picnic shelter.
* Congratulations to all of the Raleigh CrossFit athletes who participated in the Forged Gone Bad Fundraising event this past weekend. We were able to donate nearly $500 to the Autism Society of North Carolina. Also, congrats to Rebecca, who finished with the highest score of 335 for women’s Rx.
* Barbells For Boobs – Raleigh CrossFit Style – Sunday, Oct. 20 (900-?)
What: “Grace” 30 Clean and Jerks (135/95 and scaled of course!) The fun part: Doing clean and jerks for time while wearing an awesome costume.
We are hosting this event on Sunday, Oct. 20 at 900a. In honor of Halloween, but mostly because it is amazingly funny, we will do “Grace” (30 Clean and Jerks for time) in costume. This is a Raleigh CrossFit tradition since 2011. In year’s past we have seen lumberjacks, fairies, superheroes, grandmas, rabbits and alligators. Who will come up with the best costume in 2013?
Be sure to select “Raleigh CrossFit” as your fundraising team! Follow this link and select the “Join Team” pink button on our logo to register.
Strength In Numbers
In the 1970′s A.S. Prilepin found a set of guidelines for how elite Olympic weightlifters trained to develop maximum strength.
Load (percent of 1 rep max)
Goal: Maintain excellent form with the reps per set in order to gain positive strength adaptations.
Total Reps: Positive training result, good form, good bar speed, will lead to increases in max over time – you’re getting stronger.
The 70-80% range allows the athlete to maintain good form. Good form with non-maximal loading will lead to increased strength in the lifts. Therefore, your max will theoretically increase.
So, the next time you see numbers on the board, do some thinking. How many reps? What range are you in ?
Too many reps at a higher percentage will lead to decreased form. We will take you there, but it will be with minimum reps. We do after all need to see if you have increased your strength. The only way to test that is to perform a 1 rep max or perform reps at a higher percentage, but these specific lower rep/higher weight days will only come once in awhile and when you have gained competency in the movement.
It would not be a smart move to load the bar with a weight that you cannot perform with excellent mechanics. Learn the form, steadily add weight as your form dictates and you will see gains in your movement proficiency and strength. Just be patient in the process. It works.
Keep in mind as well that every athlete reacts differently to training. Some athletes learn more quickly than others. What’s the hurry? Some days will be good training days and some days will not be so good. If the weight feels heavy, even on a day that is “light”, go with fewer reps or lighten the weight. Listen to what your body is telling you. Stick with the plan as an overall approach. If you have been training consistently, the positive strength gains will be there in the end.