“Running Jackie”

For time:

800m Run

50 Thrusters

30 Pull-ups

What more needs to be said?  These captured moments of Angela DiBrito getting a 93lb. PR on Clean and Jerk today says it all…That a girl!

WEIGHTLIFTING……

For the past couple of weeks, you all got a taste of how the sessions are going to run with the new programming.  We are working on STRENGTH if you haven’t noticed yet!  You will only get so far with your fitness if you don’t start progressively overloading the muscles.  The “mini” strength set that is programmed in after the warm-up and before the WOD, should take about 10-15 minutes.  Sometimes a little longer on max out days.  This is why YOU NEED TO BE ON TIME!  Which is AT LEAST 10 minutes early!  I know for some of you this is your first time lifting heavy and you are wondering how this works.  Well, it is going to get much easier… trust me!  You will learn as you go.  Here are a few tips to help you out and maybe some things to think about!

#1- Everyone needs to realize that when you are talking max efforts (today you were trying for a max effort 1 rep set), you don’t make huge weight jumps once you get at or near your max.  Now, you do make larger weight jumps for your warm-up sets.  Adding 5-10 lbs each time will make the session last 1 hr!  Remember, more weight at first, less weight at the end.

#2- You need to know what you can lift. If you are not recording your weightlifting efforts, you are making things harder for yourself. Get your workout journal, bring it in the room, and jot it down.  You rest in between sets anyway. You should be logging things in your journal similar to: “10/8/5/3/1/1/1 Clean and Jerk. Got 145# the last set. Warmed up with 45/65/95/115/125/135/145.  It wasn’t too bad. I think I can lift 5# more next attempt.” Keep good notes of every weightlifting session. The next time a max clean and jerk comes up, you will know what your max effort is, and you will be able to dial in your warm up lifts to get to the max lift quickly.

#3- Once you know how strong you are, warm up quicker!  When squatting, I blast through my warm up loads with little to no rest between loads changes. I start at 10 air squats right to 10 bar squats to 10 rep 65# squats to 5 rep 95# squats to 5 rep 135# squat to first max weight at 155# 5 rep effort. After I hit my bigger load efforts, I rest 2 minutes or longer between efforts.

#4- Learn how to breathe! Every lift should start with a HUGE gulp of air. Hold that gulp and push that gulp of air deep into the lungs. This will flatten out the diaphragm and better stabilize the spine.

#5- Don’t walk or stand in front of someone attempting a max effort. They are trying to keep focused. Help them out by encouraging!

#6- Don’t drop an empty bar on the ground. They cost big bucks!!! Bars loaded with bumper plates are supposed to be dropped, but recognize that they bounce and make sure they don’t bounce into someone else’s lower leg or worse.

# 7- Clean your DNA off the bars. If you bleed on something, go in the kitchen, get the cleaning supplies, and clean your bar!

#8- DON’T BE LATE!!!! The sessions are fast paced and dialed in. And don’t think I will not notice if you “conveniently” show up after the strength session is over. I do not have any problem telling you to wait for the next session…. HAHA!  Respect everyone’s time.  They are paying money just like you!

#9-  Feel free to come in a little early to do some warm-up work on your own…

#10- Keep lifting heavy and getting excited about your gains!  You guys have surprised me with how much you enjoy this part of the session and I LOVE IT!  I will keep giving you pointers to help you lift more, but keep getting after it.  You won’t always PR, but when you do…BE EXCITED.  That’s a big step towards higher levels of fitness and better quality of life!