CrossFit South Bay | Hermosa Beach, CA

We had a fantastic showing at the beach today of both members and folks new to Crossfit..  It was warm but the marine layer kept the sun from being too intense during the workout so thanks for coming out.

In the Gym we spend much of our time in the MetCon world, but once a week at a minimum we spend time doing Maximum Weight efforts .  For those of you who have been members for a while you notice that we have started putting them more “randomly” throughout the week and  we have started sprinkling in Max Weight efforts pre-Mini MetCon WODS.

We noticed early on that Max Days were days that athletes would chose to skip the gym.  Max Strength days are critical to your continued development as and athlete and a Crossfitter and as much as we preached this folks continued to skip.  Now with our new programming we have the same number of people in our Max strength days as our normal WOD’s.  This week was a testimonial to this as we saw some outstanding numbers (many of which were PR’s) posted on Max Deadlifts.  The excitement we saw as people set PR’s was electric and we can see that people are now enjoying our Max days.

For the people who have just started Crossfit or have just encountered there first 1 RM day, I often get questions on how to determine the appropriate weight to use or to start.  Check out Coach Rut’s blog today on determining your 1 RM.  He even has a 1RM calculator which may not be perfect but will assist.

Lastly if this does not work for you, we will coach you to start loading up the bar (starting with a weight you have demonstrated the ability to do) and progress up from there.  We will ask you how you feel and watch your level of effort to help guide you.  The most important thing you can do is to log your effort so you have a starting point for the next time and your can be astounded by your progress.

WOD – 7.25.09

On every 2 minutes:
Complete 5 burpees and perform max rep thrusters.

The goal is to complete 100 total thrusters.

* – At the beginning of every two minute interval, perform 5 burpees then for the rest of the two minutes perform as many thrusters as you can during that interval. At the beginning of the next two minute interval perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.