Limitless..

Phil!

Phil!

We've talked before about the basics of the intensity, volume, and density in our workouts — and how they relate to making progress in your training. Too often you can get caught up with only looking at how much weight is being lifted. And on that same continuum, only being concerned with how much you can lift for 1 rep. But progress in any area is still progress, whether it's 1 rep, 3 reps, 5 reps, or 10 reps. How about doing that same 10 reps for two straight sets? Or in a metcon under fatigue? What about a Nano PR? This is where you lift in your sneakers, what you normally could only do in your Oly shoes......

Ok we're not talking Limitless the movie type of progress, but pretty darn good all the same!

Ok we're not talking Limitless-the-movie type of progress, but pretty darn good all the same!

And that's just the weight and reps.  More heavy sets in the strength piece, as opposed to a steady increase set by set, increases your total work volume.    5 set of 5 reps @ 100kg = 2500kg, vs 5 x 85 + 5 x 90 + 5 x 95 + 5 x 100 + 5 x 105.  You may have lifted more on your last set, but your work volume is only 2375kg....

Asking better questions is part of the process of ensuring you are always moving forward.

During any session you should be asking:

Can I lift more weight?

Can I do more repetitions?

Can I complete this workout faster than I did before?

Keeping track of your workouts is the only way to be sure you are making progress.

It’s difficult to reflect back on what is and isn’t working when you don’t have the information available — you’ve got too much going on to memorise every single thing.

But the nature of all the different exercises we do in CrossFit, the progressions, and the variations in reps, sets and time domains; means you have LIMITLESS potential for improvement.

So make sure you take advantage of it.  The coaches die a little inside when the answer to "what can you lift on your 5RM back squat", is "I dunno......."

YOU won't die, but you're missing out on a chance to get better.

And that's why you're here right?

To be better.

FITNESS

A.

Pushpress 3 x5, building
Pullup 3 x 1-2

B.
7 DB  Snatches, left arm
7 DB  Snatches, right arm
7 Push ups

5 rounds

C.

Sled Drag

3-5 x 50m, heavy

PERFORMANCE

A.

Pushpress 3 x5, all heavy
Pullup 3 x 1-2

B.

25 Double KB S2OH 2 x 24/16kg
50 TTB
25 DBL KB S2OH

C.

Sled Drag

3-5 x 50m, heavy

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