For those of you who saw this article on FB you can skip by it, for all others take 3 Mins and Please Read This… I want everyone on the same page with their minds in the right place heading into the New Year!
“PR’s Are NOT Just About How Much Weight You Can Move” by Matt Biller
What instantly comes to your mind when you hear, “PR”? If you’ve never competed in sports, weightlifting or crossfit you might not think anything other than what the hell is a PR. For those of you who have heard this term I’m willing to bet the first thing that comes to your mind is, how much weight did you PR by and on what lift? I’m writing this article for multiple reasons, First to get you thinking differently about your goals, your training habits, and what you want from crossfit. Secondly to make you realize weight is not the end all be all goal and is not the only way to PR!
Think back to last week, last month, last year, so on and so forth and ask yourself these questions. Have I learned new techniques in my training, have I increased my mobility and flexibility, do I eat healthier, do I live a healthier lifestyle, have I made new friends, can I accomplish things I couldn’t before, can I run faster or longer than before, can I lift more or can I lift the same weight but faster and with with better form. Maybe you finally learned how to climb rope, accomplished the fear of doing your first box jump or the pride you felt when you RX’d your first workout. If you answered yes to any of these then guess what, THAT’s A PR!!!! We can achieve personal goals in many aspects of life and fitness, and for many, crossfit is the catapult to accomplish just that. I can say with 100% truth that crossfit has changed me in every aspect of my life. I’m more confident in what I can do, I’m stronger both physically and mentally, and I’m more conditioned than ever.
Let’s look at it from a different standpoint, lets say you work a 9-5 and have been busting your hump at work to get a promotion, a raise, a bigger office, time off, a different area to do sales in, or anything else that relates to your job. Only thing is you haven’t approached your boss because your afraid of the outcome or you might be intimidated. I can tell you for a fact, you will walk in with much more confidence after you think back to a recent 20min AMRAP that absolutely sucked the life out of you. What I’m saying is you come to the Box day after day, constantly grinding it out, pushing yourself to new levels, going through blood, sweat and tears. You go through it all to make yourself a better athlete and a stronger human being. All of a sudden life outside the box seems that much easier, you give yourself the confidence to take on anything life throws at you, like that little conversation you’ve been pushing off with your boss. Think about what you have accomplished here at Crossfit Advance, and that simple conversation, should seem much less intimidating. Boom PR!
All of that being said I want you to re-energize your thoughts and goals for this upcoming year. I want you to write out 5 goals you want to achieve within 3 months from now and 5 goals you want to achieve by the end of 2015. (Increasing your clean by 100 lbs within a year is far fetched so lets make them attainable goals!) If you have been highly anticipating a certain number you wanted to hit on your lifts and successfully got them than Fucking A! I’m proud of you and you have earned it. If you came up a little short then I want you to focus on the consistency of your lifts. Maybe you were gunning for that 100 lb Snatch and came up just short, but you’re consistently hitting 90 and 95. That’s a PR! I’d rather see someone consistently hit 90% of their 1 rep max then hit a big number and come no where near it again for 6 months. Think about that…
So here is what you can expect from our upcoming cycle. More conditioning, more lactic acid threshold testing, more lung burning, more pain. All while keeping your newly gained strength. We want to make you greasy fast, refine your movement patterns and test how well your conditioning is. So while getting that next 5lb PR on your squat is important, it is far from the end all be all of what we are trying to accomplish. We will be having conditioning tests once a month, so it is important for you to record your times and scores in a log book, if you have no data to compare yourself to, how will you know if you hit that next PR. So get your minds right and get ready for your 2015 PR’s!!!!
12/24/14 – 6am, 8am, 10am
12/25/14 – Closed
12/26/14 – Open Gym as normal
12/31/14 – 6am, 8am, 10am
1/1/15 – Closed
1/2/15 – Open Gym as normal
Strength: 20 Minutes Test 1 Rep Max Front Squat
Conditioner: 6 Rounds
1 Min Sprint – 20 Sec Max Effort Airdyne Sprint, immediately complete as many burpees as fast as possible with the remaining time in the minute
-Rest 3 Mins B/W Rounds
*Score is total number of burpees