21-15-9 Reps For Time:
Scale the load on the deadlift so that you can perform at least 10 reps unbroken, or around 70% of your 1RM. Kipping is allowed on the handstand push-ups as long as you can maintain tension throughout, aka, don’t rest your body weight on your head and neck. Scaling for handstand push-ups is 1 or 2 AbMats or heavy dumbbell push press. If you can perform some handstand push ups but 45 of them isn’t in the cards, consider scaling volume to 15-9-6, or even 9-6-3.
Congrats to everyone who PRed yesterday in Coach Jeremy and Coach Margie’s Strength Cycle Total. Everyone wrapped up a week of PRs in the eighth week of our eight-week programming cycle yesterday, which means… CRUSH WEEK BEGINS TODAY! Get psyched.
- Coach David penned a new piece for his blog Inside the Affiliate about breaking down Olympic lifting for new(er) lifters. Check out his advice for coaches (and for new athletes)!
All The Good Reps, and Only the Good Reps
By Chris Fox
We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.
With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.
At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.
Crush Week—during which we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular days—begins today. Remember: all the good reps, and only the good reps!