If you’ve been playing along, you got your last 1 Rep Max Back Squat on Tues, Apr 22, 2014. After 10 weeks of specifically training your squat, it is time to retest.
Summoning the “true” maximal performance your body is fully capable of is an incredibly challenging task. There are so many variables that must align themselves to get every ounce of effort from you muscles and everything that’s attached to them. Your entire body needs to be prepared — your muscles need to be fully healed from your training. Your nervous system needs to be wide awake and ready to rock. Your head needs to be clear and focused. All of these things are affected by diet, sleep, and stress (physical & mental). This is precisely why we say “Your 1RM changes everyday.”And as many of you have experienced, a Powerlifting Max Effort is arguably more demanding of the central nervous system than it is to the muscloskeletal system. Being physiologically, neurologically, and psychologically “fresh” takes thorough planning.
But also keep in mind, CrossFit is about increasing your ability to perform when called upon. It’s about preparing yourself for the unknown and unknowable. Typically when we WOD, we have the luxury of knowing what’s going to be demanded of us (and sometimes decide if we’re prepared enough to take on that challenge). We know what our task is so take full advantage and prepare appropriately. Consider the following:
- Warm up thoroughly. You need every muscle “awake” to reach your full potential.
- Do light multiples before heavy singles. Allow your body to refamiliarize itself with the proper motor pattern.
- Gear up. Wear your weight belt to increase thoracic pressure and midline stability. Wear weightlifting or powerlifting shoes if you own them.
- DO NOT be afraid to fail. There’s an old adage you’ve heard us say: “You haven’t found your true 1RM until you’ve failed.”
TODAY: MON, JULY 7, 2014
30 MINUTES TO FIND YOUR NEW 1 REP MAX BACK SQUAT
100 KETTLEBELL SWINGS 53#/35#
*8 Air Squats EMOM (including at the start of the clock)