This week we've got the same tempo and rep scheme. When rep schemes are repeated week to week, this means you should try to slightly increase your load from the previous week which you can check in your log-book. The Logbook You Should All Have smile emoticon! Remember a 1 or 2 kilo increase in a week is great! If you do some quick math, if you were able to continue adding 1 kilo each week for a year, you'd be adding 52kg's onto your lifts. Which would be fantastic. We have been doing lots of pulling from the ground in this cycle with Oly from the ground, and full-deadlifts, so with that in mind, we are going to put that practise to use and hit Diane this week, which is a classic benchmark workout for Crossfit. The basic version will sub the Handstand Pushups for H.R. Pushups. When you have a workout with a high number of deadlifts, at a decent load, its vital to keep your ego in check. Allowing your back to round to shave a few seconds off of your time is not winning. If you are getting fatigued and feel your back slipping (or your coach is giving you a concerned look), drop the bar and take a break. A sub 5:00 Diane time is cool, but not worth a back injury. Have a plan going into the workout, how are you going to break up the deadlifts and hspu (or h.r. pushups) so that you minimize resting periods. There are some more challenging/fun Metcons this week, as we are nearing the end of our cycle. Get after it, stay safe, and have fun.
Crossfit 46 Coaching Staff