For those that started the Strength Bias programming we started Nov 5. This is the same WOD that we did that first day. This will enable you to measure where you were and where you are at. Minor gains, are gains. We were only able to do 4 weeks (with Thanksgiving break) of the program, so remember that if your PR for DL is 300, then 305 is a gain. Expectation management here, don't shoot for jumping 30+ pounds in Max effort attempts, unless you have been working for months and/or are new the lifts and you are discovering how to safely lift, in which case be ready for significant gains at first, then easy progress.
A simple compilation of 1 RM for Back Squat, Strict Press, and Deadlift. Suggest that you gather in groups, 4-6 per group and do a warm-up, then right into a build-up to a 1RM. If you are not that experienced or uncomfortable, try for a 3 RM on one or all of the lifts. The standards are pretty simple, as shown in the video, but to put in print as well:
Once warmed-up and a build-up complete, you get 3 attempts at max effort, NO time limits, just do all lifts in one session. (this time you don't need so many small increases in weight, get comfortable with some weight, make a jump for 1-2 reps, then make larger jumps, DON'T BE GREEDY, a gain, is a gain)
Back squat - Crease of the hips must go below the knee (ie go below 90, touch a med ball at the bottom if you're not sure), Stand completely up.
Strict Press - Bar starts on your front rack (across your chest/shoulders) travels up to locked out arms ABOVE your head, NO movement from your hips or knees. (think - a seated military press without the seat)
Deadlift - Bar on ground, stand up to fully erect position, no leaning over with straight legs.
Stay safe, look forward to the totals!!
WOD:
CrossFit Total
1 rep, max weight for -
Deadlift
Back Squat
Press
Explaining the standards for the Total:
If you're not comfortable going for 1 rep max, go for a 3 rep max (heaviest you can lift for three consecutive reps).
For those who want a judgment on performance, where do you rank?
Are you going low enough in your squat?
