“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” ~A passage from “The Iron” by Henry Rollins
Everyone should be recording their 1, 3 and 5RM’s for the major lifts – Deadlift, Squat, Press, Push Press, Push Jerk, Bench Press, Clean, and Snatch. For a simple way to keep track download the “CrossFit PR Worksheet” from our downloads section, print it out and keep it in your notebook.
Skill: handstand balance – Try and hold your handstands for at least 30 seconds, 1min. 1min 30sec. 2min. Use boxes for progressions
Warm-up: (Err on the light side for warm-ups)
Back Squat – 3×10 @ 115/65, 3×5 @ 135/85
Deadlift – 3×10 @ 105/55, 3×5 @135/75, 5×1 @205/95
Deadlift: 3-3-3-3-3 @ ~92.5% of 1RM (round up to nearest 5#)
If you do NOT know your 1, 3, or 5RM, work up to your 3RM and record it’s weight. These weights are important and will be used as the base for all future dead-lifting sessions. A 3RM is generally 92.5% of a 1RM.
Go slow, use good form, weight through the heels and GO HEAVY. Allow plenty of time to rest and recover in between lifts.