Today saw a super organised Sally stepping into the gym. I almost didn’t recognise her (lol)
I had all my weights calculated unlike usual where I come in and have to spend an age working it all out.
It made a huge difference. Well worth preparing for 10 minutes at home.
Continuing with Juggernaut it was overhead press day and deadlifts.
Percentages were the same for both.
1 set of 5 @ 55%
1 set of 5 @ 62%
3 sets of 10 @67.5%
A quick reminder that the percentages are worked out from 90% of a 1 rm. If you don’t know your 1rm but have say a 3 or 5 rm you can use this calculation to work it out.
(weight x reps x 0.33) + weight = projected max
Now time for a met con.
This is the metabolic conditioning part of Crossfit. For all you weight loss junkies out there by working at high intensities/circuit crossfit stylee, you are able to raise metabloic rate and have a greater EPOC (excessive post-workout oxygen consumption) All this means is that way after training you will still be burning calories at a higher rate then using the cross-trainer for an hour.
3 rounds of
15 Power Snatches
30 Double unders (this is where for every skip you rotate the rope twice)
90 second rest
I used 25 Kg on the bar and did this in 11 minutes 21 seconds.
All I need to do now is work on getting a more effective double under as I find them hard work when exhusted.
Check out how cute the two babies are…….
Sally Dixey is a Crossfit London Personal trainer in Bethnal Green