It’s hard to believe we’re up to phase 5 of the year. May will bring some EMOM’s (Every minute on the minute, or there abouts) and some time to try and express the foundations that we have built in Jan through April. A brief schedule will go like this:
Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.
Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.
Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.
Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters
Friday: Upper body with set workloads to achieve in a time period
Saturday: Team and Partner workouts grab a partner and suffer together
Sunday: testing workouts and names WODs.
When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).
1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.
Let’s get stuck in and reap the rewards. Remember, consistency is key.
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