This pic is from Starting Strength.
Notes: Pretty pure strength day today. At 5 reps, you are talking about 85-87% of your 1 RM (according to “the charts.”) Most people in the gym who threw on 85% found that to be too easy meaning either the charts are off on this one or that a new 1RM is in order. This was the only element of the “Workout Of the Day” today, our warm-ups and cool downs are workouts themselves. The warm up today:
2×10 Squat Jumps
2×5 Tuck Jumps
After the WOD, the cool down consisted of various things, you’d have to be here to experience how we are not your normal CrossFit gym.
I have been getting lots of stories of people in the gym dropping anywhere from 5-30 lbs in the last month or so. That is great news and I hope everyone keeps their eyes on the prize! Stay focused on what food goes in and spend 4-5 days a week in here and you’ll find yourself more “tone.” Lean, strong and fast.
I was confronted with this idea of “tone” and “definition” recently. “Tone” comes from being lean, lose body fat to become lean, become lean to look “tone.” Definition comes from losing body fat too. Become lean and you will see the muscle…but do you have muscle under there doing all the elliptical “running” and yoga? If you don’t know how to deadlift I would guess that there isn’t much muscle under there which means that in order to “get tone and more definition,” what we actually need to do is lose body fat and build some muscle. In order to build muscle you have to have a basic level of strength and technical awareness of how to do the lift. Sadly no one wants to actually do this part; the strength training and the learning of quality lifting. “I want to be tone and have a little more definition” is something I hear often and it comes down to this simple fact; lean, strong, powerful and fast. “Tone” and “muscle definition” are byproducts of lean, strong, powerful and fast and I think most people have these backwards. Seek those things and tone and definition will follow.
For those of you interested in taking your game to the next level give us a call or shoot an email over to us. We also offer private training session for those that might want the more personal attention/direction.
I hope to see you all soon.