Thrust This!

October 20th, 2010
Warm Up:
10 Pull Ups
10 Jumping Burpees
20 Walking Lunges
20 Push Ups
30 Ab Mat Sit Ups
30 Air Squats
WOD:
1 Rep Max Thrusters
1,1,1,1,1,1,1,1
Attempting to find our max at around the 4th or 5th.
We recently discovered an article on www.againfaster.com that deals with a formula for scaling. The idea is that if our 1 rep max for a thrusters is 100lbs, we should be executing Fran with less than 50% of that in order to maximize our speed and power. That scaling has do to with balancing speed and strength and not just a way to “keep grandma in the game.”
It is a great conversation to have:to consider LOWERING weight in order to INCREASE power output!! This dovetails perfectly with the calculation for power(work): Load•Distance divided by Time= POWER(work).
It also is asking me to, once again, leave my EGO at the door. Prescribed weights mean nothing in this realm…it’s all about MY power and how to increase that in the quickest time and train my body to output the most work! Exciting!!
A great question to ask is, “How do I shortchange my improvement by comparing myself to others too much?”



Mobility WOD