I mean really, who doesn't love burpees

Awesome turn out for “HOPE”, great work. Gold coin donations were very generous, over $400 raised. We’ll have the Hospi Donation box out all week if you missed contributing. Thanks to all who took part, your donations to the Wellington Childrens Hospital will be greatly appreciated.

Bring a Friend

Next bring a friend workout is Sat Nov 24 at 9am. Invite your friends and family along to join in the “fun” at MaD CrossFit.

Trans Tasman Challenge

Next Saturday we take on CrossFit Darwin in a series of workouts. We will run normal class times at 9am and 10am, but due to the time difference, if you want to share the experience live with the guys in Darwin we will run a special session at 11:30am which will line up with the 8am class in Darwin. The workouts will be a mix of strength focus, a classic triplet and a skill based chipper. We will have a Skype feed up on the big screen and will roll out the BBQ after the 11:30am class, so it should be a fun session.

Strength

Next week we start on another strength cycle that will last until Christmas. Here are a few things to think about in order to get the most from the program.

Work your percentages.

For this cycle we will be using, 5×5, 3×5 and 5/3/1 combinations. These will have percentages of your 1 Rep Max prescribed, work these percentages.

Why percentages? Here is an example, a workout of 5 x 5 back squats with percentages of 65-75-80-80-80% prescribed, and two people of relatively similar 1 Rep max of 100kg training side by side.  If the first person’s 5 sets look like this – 50kg, 60kg, 70kg, 80kg, 90kg, their total training load is (50+60+70+80+90)= 350kg and they are not working their percentages.  The second person gets in a couple of extra warmup sets and their 5 sets look like this – 65kg, 75kg, 80kg, 80kg, 80kg = 380kg, close to 10% more than the first person.

But they didn’t lift as heavy as the first person!!

True.  The first person was able to manage a set with 90kg, but only because the first 4 sets weren’t very taxing.  This is the approach, if the workout asked for you to find your 5RM weight. Testing vs training.

For training purposes, ie, getting stronger, building muscle and stimulating fat loss, you need to do WORK, and a higher overall training load is better than a big final set.

In order to make this work you need to know your 1 Rep Max for the lifts. If you don’t have a 1RM but have a 3RM or 5RM then we can work out what you should be lifting. So get out your log books and check your numbers for Press, Push Press, Jerk, Thruster, Back Squat, Front Squat, OverHead Squat, Clean, Snatch, Deadlift, Sumo Deadlift and Bench Press.

5/3/1+

The 5/3/1+ days will also help us work out where you are at for each lift. Here is how it works. Using a weight based off 90% of your 1 Rep Max

Warm Up with: 5 @ 40% – 5 @ 50% – 3 @ 60%

Work Sets are: 5 @ 75% – 3 @ 85% – 1+ @ 95% this is as many reps as you can do at this weight until failure.

From the 1+ set we can calculate an estimated 1 RM (Weight x Reps x 0.0333 + Weight)

Warm Ups

These are designed to do just what they are called, warm you up. Don’t get wrapped up in getting the exact percentages on your warm ups, close enough is fine, if in doubt make the warm up weight heavier and get them done. Don’t take excessive amounts of rest, save it for your work sets!

The Girls

You will see quite a few of the CrossFit Benchmark workouts coming up this cycle. We figured it was time to update the leaderboards and give those new to CrossFit the opportunity to test themselves against “The Girls”.

Fun Fact

According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming. Read the rest of the Journal Article HERE.