30 Glute-ham sit-ups
25 Back extensions
20 Double Unders
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Excellent work with CrossFit Total yesterday! This was the first time we have done that WOD in group classes and you all provided the focus, drive and determination to not simply get through it... but to put up some great improvements in all the lifts. Just about everyone PR'ed in just about every lift! Some are still working on technique and just started to get relatively close to TRUE 1 repetition maximums (1RM) for back squat, shoulder press and deadlift.
And so THIS is where the fun begins! You will now have some realistic goals to shoot for each time a 5, 3, &1 RM lifting WOD comes up. For those of us who USED TO DREAD the heavy lifting days... we can use this new information to create a positive attitude during these WODs. This results in one of those "success to the successor" feedback loops. You get stronger because you push yourself, you push yourself because you are getting stronger. And when working out in a community- these positive feedback loops are contagious. Others become more determined as I become more determined, others get stronger BECAUSE I become stronger!
In developing this foundation of strength, combined with progress in other fitness domains you will see improvements in met con workouts that require both strength and speed demands... all leading to a prime aspect of increased sports performance....MORE POWER!
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