Monday, September 10

We are testing our one-rep max back squat today for those of you that have built up to it. Some of you are just starting your strength training journey and still need some time to build a base before loading your body with maximal weights. That's why we have a beginner strength program. 

You get to build a base of strength, refine your technique under sub-maximal loads, and give your connective tissue (tendons and ligaments) time to strengthen along with the muscles. We never want to rush this process because you open yourself up to injury and you may create bad habits.

For those of you that are ready to test a max, it's important to remember that max loads will cause your technique to break down. And when technique breaks down, the risk of injury goes up. Which is a big reason we don't test maxes very often, and want you to stay within certain ranges on non-testing days.

It is important to test where you are from time to time and this can still be done in a safe manner. Knowing when you have reached your limit is important. Also, have a coach or your squat partner watch your heavier attempts to make sure things are looking good. Don't be afraid to ask for a spotter, especially if you are not comfortable dumping the bar off your back (see video below).

We prefer to find a technical max, which means you're lifting as much as possible for one rep, without technique breaking down, but no one is perfect so please be smart. If your last attempt got a little sketchy, whether it was 95, 98, or 105%, don't push it. It just might not be there that day, especially if you have been lifting for years and years.

Also, be happy with a PR. One, five or 20 pounds over your previous best is awesome and you should be happy about it!

And finally, you don't have to max out if you're not feeling it. Build up to a heavy single for the day and know you got a little bit stronger than yesterday. 

We're looking forward to seeing you test, and remember to trust the process and your coaches. Stay safe, get stronger and enjoy it!

Workout for Monday, September 10
Find 1 Rep Max Back Squat

Pull Up Progressions

CrossFit 616