Know your numbers

emily_clean

As coaches, we can’t help but get a little heavy-hearted when we ask a client a question such as, ‘What’s your 1RM power clean?’ and we are met with a blank stare. Or, a confused look followed by, ‘Which one’s the power clean again?’ 😉  (hey we might give you brand newbies a pass, but not for long.....and you 5 year members, stop thinking about your goddamn taxes during the workout brief!!!)

To be clear: We don't actually care what your numbers are. And we don’t even particularly care how you go about remembering your numbers—whether you write it down with a pen and paper (still my personal favourite), whether you keep a spreadsheet on your computer, or whether you download the latest workout app on your phone.  The important thing is that you DO remember your numbers.  (no matter what fitness level you’re at).

Why?

For the sake of your fitness!

Being aware of how much you can back squat, front squat, press and snatch is going to help you continuously make strength gains in the gym.

Let’s say, for example, tomorrow’s strength session is 5 sets of 3 front squats at 80% of your 1 RM, and you have no idea what a heavy front squat is for you—let alone a 1RM—then you’ll essentially be playing the guessing game during your training. You might end up going too heavy, or too light, or wasting valuable time figuring out how heavy you should be lifting that you might even run out of time to finish your working sets. Bottom line: You will not get the most bang for your buck if you don’t have a good understanding of what your body can do.

Similarly, when it comes to the conditioning workout, if you know, for example, exactly how many pull-ups you can do when you’re fresh, or what your best power snatch is, it will allow the coach to help you scale the workout properly so you’re able to preserve the intended stimulus of the day.

What’s the intended stimulus of the day, you ask?

By this, I mean each workout we do has a specific intention. Grace (30 Clean & Jerks), for example, is meant to be a sprint. If done correctly, it should challenge your lungs, and your stamina. If Grace takes you longer than 6 minutes to complete, it isn’t going to do this. In other words, a 10-minute Grace is more of a test of strength than anything (1 C&J every 20 seconds), which is fine; however, if tomorrow’s workout is also a strength workout, then you will not reap the benefits of this week’s  stamina test if you don’t scale Grace properly.

To help you do that, it’s imperative you know your numbers and skill level: You need to be aware of what a heavy Power Clean and Pushpress or Jerk is for you.

In short, knowing your fitness numbers will ensure your fitness is always improving!  And that's why you're here isn't it??

For the sake of your happiness!

PRs do three things:

  1. They drive people nuts on social media when you constantly post about your #gainz (you know you love it....:)
  2. They make you feel warm and fuzzy inside (also a good thing)
  3. They make your COACHES warm and fuzzy inside.  You seriously make our goddamn day (yep, been watching too much Suits)

It’s human nature to be excited about tangible achievements.

There’s nothing like the feeling of doing something you didn’t think you’d ever be able to do, whether this means getting your first pull-up or muscle-up, or hitting a back squat personal best.

Our clients who are in tune with their bodies and their improvements are the ones who are the most likely to continue to commit to a fitness plan month after month, year after year.

Further, once you’ve been training for a while, PRs happen less and less frequently. But even if you’re plateau-ing in one area, you’re probably still improving somewhere else. And being in touch with where you’re at will help you appreciate wherever you’re improving.

If you have no clue where you’re at, and you show up everyday like a blank slate, you’re essentially stripping yourself of many of the joys that go along with working hard on your fitness.

For the sake of your coach!

When an entire group of 20 athletes knows their numbers, the entire class will benefit from better coaching.

One person in the class oblivious to what’s going on has the potential to disrupt the class and essentially hijack the coach’s time, leaving 19 others to their own devices. Meanwhile, if the coach doesn’t have to spend time talking about scaling and helping people figure out how much weight they should put on the bar, it frees them up to give ‘higher level’ coaching cues, be it strategic or technical.

So at the very least, if you’re still not sold on keeping track of your numbers for the sake of your fitness or your happiness, do it for your coach!

Today’s takeaway: Write your scores down after each training session and set up a system that helps you easily refer back to your numbers. It’ll mean the next time you show up and you’re working with 80% of your 3 RM front squat, instead of feeling and looking perplexed, you can smile at your coach and confidently tell them how much weight you’re about to put on the bar. It will make their day. 

Don't forget this week is a retesting week!  If you haven't recorded scores for the pre-tests, get on the whiteboard tab and look up the results from the week of July 25.

FITNESS A1.
Power Clean
1RM test
A2.
50m Waiters WalksB.
'12-20'
6 DB Power Clean
6 DB Front Squats
200m Run
AMRAP in 10mins
A.
Pushups
Max reps + 3 x 60%B.
60/45cal Row
40 Slamballs
20 Burpees
10m Situp to Broad Jump
AMRAP in 20mins
A1.
Front Squat - 5RM
A2.
Rope ClimbsB.
'Valerie'
15-12-9
Front Squats @ 50% of FSq5RM
Lateral Bar Jump
15-12-9
Deadlift
Wall Balls 9/6kg
A1.
Deadlift - 3RM
A2.
DB Row
4 x 12
A3.
Weighted Situps
4 x 12B.
'Crazy 8s'
8 Goblet squats
8 Russian swings
8 Burpees
AMRAP 8mins
A1.
Strict Pullups
Max reps + 3 x 60%
A2.
HS Hold practiceB.
'Higher Power'
21 Stepups
14 DB Snatch
7 DB Pushpress e/arm
3 rounds for time
PERFORMANCE A.
Power Clean
1RM testB.
'Dalton'
3 Power Cleans
3 Front Squats
3 Jerks
80/50kg
AMRAP in 10mins
A.
Ring Dips
Max reps + 3 x 60%B.
'Rainbow Warrior'
60/45cal Row
40 Pullups
20 Burpees
10 Bar Muscle Ups
AMRAP in 20mins
A1.
Back Squat - 1RM
A2.
Legless ClimbsB.
"Tinkerbell'
21-15-9
DB Hang Squat Clean 20/15kg
TTB
A.
Deadlift - 1RMB.
'Post Post'
21-15-9
Deadlift @ 50% of 1RM
50m Sled Drag @ 20%
A1.
CTB Pullup
Max reps + 3 x 60%
A2.
HS BalanceB.
'Higher Power'
21 Box Jumps 60/50cm (step down)
14 Burpee
7 HSPU
3 Rounds for time

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