Patrick participating in Memorial Day Murph with a weight vest while serving his country in Afghanistan. We miss you, Patrick, and thank you for your service!
As athletes, there are certain numbers that define us. Baseball players have batting averages; football players have tackles and touchdowns; basketball players have points and assists. Intrepid athletes have our max lifts, benchmark WODs (Helen, Cindy, and Fran), and accessory movements (pull ups, box jumps, and row times).
Having just completed last week’s benchmarks, you should all know what your max Back Squat, Press, and Deadlift is. This week, we’ll continue by finding your heavy Clean & Jerk, Snatch, and Bench Press. These numbers will give you a good idea where you stand on your strength gains and goals.
Most days I see people refer to their notebooks to figure out what they will be lifting on a particular day. While it’s a good thing to take notes and stay updated on your training log, your 1 rep maxes should be committed to memory. Take pride in them and acknowledge how far you’ve come in three short months. Use them as stepping [mile]stones on your way to bigger and stronger lifts.
Keep those numbers in the back of your mind when you go back to your linear progressions (where you add 5-10 lbs to your lifts every week) or Wendler progressions. If there were any lifts you were not happy with, channel that frustration and desire into your next work set. Don’t just paint by numbers and get ‘er done. Go after that burn out set like you mean it.
Know your stats so that you can evaluate yourself as an athlete. Where do you fall short and where do you excel? Make it a point to show up on days where we do the lifts you are weaker in. Show up on Thursdays to work a particular skill. Ask a coach to watch you during these lifts and see where you can improve. We’ll be repeating these benchmarks again in the future, so train hard, eat clean, actively recover, and your lifts will reflect your hard work.
Just a reminder that we’ll be hosting a booth at this Saturday’s Health and Wellness Fair at the El Segundo High School! We’re still looking for people who are free to come out and talk to local peeps about us, demo mini-WODs, and compete in mini challenges.
The fair runs from 10am-1pm at the high school track field. We’ll post sign ups for volunteers on the gym board by the office.
Clean & Jerk 1-1-1
5 Heavy Power Cleans
5 High Box Jumps