House Keeping

Hey CFU,

Hope you had a good lifting week.  I was in New Mexico blowing stuff up.  Now ready to lift heavy again. 

I hope you are seeing gains or old weight is easier to lift.  The 3x5 with 90 % of 5RM should be a nice way to get a solid base for future lifts.  When completing these lifts don’t spend too much time doing warm up lifts.  Remember that this is only about 80% of your 1RM.  You should be able to work into your working load pretty fast.   Remember to get warmed up on your own and start lifting.  You do not need to be told what the lift is that day.  Go get it done.  Try and leave room for normal classes too.  This might mean pairing up.  Try and stick to the yellow racks for all lifts other than power cleans, deadlifts, and snatch.  The yellow racks have safety bars (important for back squat/bench), please use them.  They give you confidence to try those heavier loads.   

Let any of the coaches know if you have problems or questions.  We have many people that have never lifted before and if you unsure about percentages, how to read the percentage chart, or what set/rep scheme is just ask.  We want you to get stronger and knowledgeable about the lifts, so ask away.  I hope you all are enjoying the strength program as well as the associated WOD’s.  I know I am. 

Get Stronger.