Overhead squats: 3-3-3-3-3 (70-80%)
No Misses! This should be technique based, not a 3 RM.
12 min AMRAP:
- 10 Toes 2 bar
- 15 Plate ground to overhead
- 20 Squats
L1: 45/25 L2: 25/10, V-ups
Orlandooooooooooooo! Thanks to everyone who came out on Saturday for “No Mas.” It was a challenging WOD and you all did a great job supporting your friends as they worked hard to get through the gauntlet. Congrats to Tom S. who climbed the rope in a workout for the first time on Saturday! Orlando even rocked a wolf t-shirt for the occasion.
We want you all to continue to focus on creating good habits. Across the gym we are noticing better technique; however, there’s always room for improvement. Jared, one of newest members, is a great example of someone who trusted in his technique to catch a PR clean!
The PR – two simple letters that simultaneously conjure feelings of both excitement and anxiety among all of us. A PR is like the Holy Grail for CrossFitters. We all want it, but when stepping up to the bar, are you mentally prepared to complete the lift or will you crumble under the pressure and end up on the floor in pile of dust?
Going for a PR or 1RM requires a great amount of attention, mental focus, and intensity. If you are missing one of these components, you’re setting yourself up for failure. Watch any successful competitive lifter and you’ll see the mental side of successful lifting. Their pre-lift routine is an integral part of whether or not they’ll make the lift. I’m talking about consistency, folks. It really is the key.
If you don’t have a pre-lift routine, start practicing different ways to get pumped up. Once you find something that works, dial it in and be consistent in your practice.
Tips for a successful 1RM attempt:
- Visualize the lift from start to finish before approaching the bar. This will allow you to think about the technical aspects of the movement as well as the explosive energy that is necessary to make the lift. This is a critical moment to dial in your mental focus and intensity. Tell yourself that you will make the lift because you can talk yourself into anything. If you want to PR by 10 pounds, then you have to believe that you can do it and fight until you succeed.
- Stomp your feet, clap your hands, grunt, smack your legs, shake your head, jump up and down. Give yourself a physical cue that will help you get into the zone and know that IT’S GO TIME!
- Be deliberate about setting up your grip and foot position the same way each time. Don’t rush or skip over these key preparations and go straight to the movement.
- Take the bar out of the rack with authority. Take a deep breath, get tight and stay tight.
- If you fail, take a step back and re-evaluate your headspace. Walk away from the bar and envision what a successful lift looks like. Then dig up some intensity, double your effort, and attack it.
We will max out our front squat on Thursday. Eat some red meat on Wednesday.
Legs feed the wolf!
– Michelle Baumann