Rep Maxes

Working up to a maximum effort set on the barbell lifts is a challenging endeavor you'll be asked to do frequently when training. These sets can be 1-rep maxes (1RM), 3RM, 5RM, or any crazy number really. Technically speaking, you can do 20RM sets, but the effect is a lot different than 5-reps or less. Low rep / heavy weight sets help improve our neuromuscular efficiency. Without getting too sciencey, this is basically how effectively we recruit contractile/motor units. Basically, neural efficiency results in our muscles firing properly and in the correct order. This has less to do with the actual size of our muscles, but rather how they work synergistically with our brains. This is how smaller, less muscular people can be drunk-gorilla strong. For instance, Taner Sagir has absurd neuromuscular efficiency:



So how do we improve this? We lift heavy. Often. That's the simplest explanation I can muster without bullshitting or boring you. With CrossFit Balance's current programming, you'll be asked to max on a variety of lifts three times per week, descending from 5RM to 3RM to 1RM (or possibly 3RM to 2RM to 1RM). This is based off of Mike Rutherford's excellent Max Effort Black Box program. The problem I see most often with people is not knowing how to appropriately work up to these heavy sets. So, let's get to it...

Finding A Range

First and foremost, if you've been training for a while, you should have a general idea of what weight you're capable of lifting. This reinforces the importance of tracking your progress. If you have no idea what you squatted last week, how the hell will you know what to squat this week? So, for the sweet love of Christ's Chin, please make sure to write down your numbers. Drawing from your past performances, you should have a range from which to pull numbers you can feasibly lift. Quick/easy example: If you can squat 225x5, then you can almost certainly squat 235lbs for a single.

If you've never attempted a 1RM on a particular lift before, but have gone for 3 or 5 or whatever-rep maxes, you can use the following formula recommended by Jim Wendler: weight x reps x .0333 + weight

Example:
1) Your 5RM squat = 225x5
2) 225 multiplied by 5 = 1125
3) 1125 x .0333 = ~37
4) 37 + 225 = 262

So, generally, if you can squat 225x5, you should probably be able to squat 262lbs for a 1RM. This obviously isn't exact and may not be entirely applicable to women, but again, it will help give you a range to work from. Naturally, factors like lack of experience, fear of heavier weight, and so forth will play a role. Figuring out your 3-5RM maxes will take more work since there isn't a fancy formula for them. Also, it should be noted that this formula is better served for the powerlifts since the Olympic lifts are much more technique dependent, but I'll get more into that later.

So, once you have an idea of what you're going to lift, an effective warm-up will be paramount. Many people struggle to find the balance between sets/reps/load and will either do way too many warm-up sets or not nearly enough.

Working To Your Number

Before you even get to the bar, you should have already done a basic warm-up consisting of foam rolling, mobility, and some light calisthenics. This will help reduce the risk of injury, improve range of motion, lubricate the joints, and hopefully assist in setting some PR's. Don't go for a max cold. Also, if you know you're working to a max on the bench or back squat, be sure to have a spotter. More importantly, make sure he or she knows how to spot. And just to keep things thorough, you can't spot a deadlift, press, push press, snatch, clean, front squat, or jerk - these either happen or the lifter just safely drops the bar.

Don't ever do this. Or I will kill you.

So, now that you've done a basic warm-up, begin with an empty barbell. I think this is very important before lifting any significant weight. One or two quick sets of 5-8 with an unloaded barbell will help reinforce solid technique, warm up the body, and groove the movement pattern into your muscle memory. After that, you will begin adding weight. The weight you choose will hinge on a variety of factors, such as what rep max you're going for, what lift you're performing, and what color plate you think is most pretty.

This is where your rep/load approach gets important. Essentially, your reps should decrease as your weight increases. I sometimes describe this as "pryamidding down" although in retrospect, I have no idea why I call it that. I also have no idea where I get off trying to use "pyramid" as a verb, but I digress. So, let's look at an example. Let's say the workout is to work up to a 3RM back squat. Your best 3RM is 225lbs and you'd like to set a PR. Here is a potential approach:

Barbell x 8 reps
95 x 6 reps
155 x 5 reps
185 x 4 reps
205 x 3 reps
225 x 3 reps
235 x 3 reps

So as the load increases, the reps decrease. This helps prime our central nervous system to lift heavy weight. What is also important is that your rest periods must increase as well. The heavier, more taxing the weight becomes, the more rest your body will need to lift at its full potential. When lifting maximum loads, you should be resting at least three minutes between sets, if not more. One minute will not nearly be enough and fifteen minutes would be far too long.

I've read that renowned strength coach Charles Poliquin recommends the following when working to 1RM back squat:

4 @ estimated 40%, rest 10 seconds
4 @ estimated 40%, rest 10 seconds
3 @ estimated 60%, rest 30 seconds
2 @ estimated 75%, rest 60 seconds
1 @ estimated 80%, rest 120 seconds
1 @ estimated 85%, rest 120 seconds
1 @ estimated 90%, rest 180 seconds
1 @ estimated 95%, rest 240 seconds
1 @ estimated 100%, rest 240 seconds

Now, this is incredibly precise and may not even be feasible without some assistance. You would obviously have to have your percentages sorted out beforehand and have the bar loaded in a specific manner. Nevertheless, the concept of load increasing while reps decrease remains.

Other Factors

Form: After attending the 2009 CrossFit Games, there was one thing that kind of irked me. The deadlift event, which was cleverly conceived and exciting to watch, left me with a slightly bad taste in my mouth. For the sake placing as high as possible, many people's form went to absolute shit. I don't fault them for this at all - they were in the midst of a competition and did whatever they could to score points. Plus, they were all seasoned CrossFitters and knew the potential risks of poor deadlift form. Again, none of that bothered me. What pissed me off is hearing people exclaim, "Oh yeah, that's a PR!" Seriously? Do you know why so many people "PR'd" that day? Because in training, none of them are dumb enough to do this:

My point is this: don't call something a PR if it's a dangerous or plain disgustingly performed lift. If I receive a jerk or snatch with my elbows partially bent, then it doesn't count. In training or in a meet, it won't be a personal record. If you don't go below parallel on a squat, then it wasn't a complete lift; and how could you logically compare it to your previous full-depth efforts? I'm not saying the lift in question needs to be performed with the grace and elegance of Jackie Onassis, but if not performed correctly, you didn't set a personal record and you run the risk of getting hurt. Okay sorry, rant over.

Experience: If you're just coming out of Foundations or generally new to lifting heavy weights, be patient. Don't get all Gung Ho like Michael Keaton and throw 600lbs on the bar to try and impress the girl (or guy) smothered in Lululemon. What's most important is familiarizing yourself with the lifts, developing sound/safe technique, and building slowly. This will result in steady strength improvements and almost eliminate any chance of injury.

The Rep Scheme: The daily rep scheme will vary from time to time i.e. 5x5, 5x3, 5x1, or maybe 5-4-3-3-3. Unless the workout is designed for straight sets (the same weight for all sets), do not feel chained to a rep scheme. If the ultimate goal is lift a 3RM and you've got more in the tank, keep going. Oftentimes, I see people smoke a weight with ease and then stop. "What are you doing?" "Oh, that was my fifth set." "I don't care, it wasn't your max - put some more weight on the damn bar." Don't sell yourself short - if you're lifting safely, set some personal records.

Power lifts vs. Olympic lifts: This is also important. The difference between these types of lifts means that warming up and approaching your sets will be a lot different. For one, I personally don't think the Olympic lifts should be done for more than three reps at a time. Load increases will vary between the power and Olympic lifts as well because the O-lifts are so damn technique-dependent. Don't get me wrong, the deadlift still requires some technique, but it's not nearly as complex as a snatch. If the workout calls for a 2RM power snatch and you're not confident in your technique, then don't go for a 2RM. Do sets of a two with a light-to-moderate weight and drill your technique in. Proficiency in the Olympic lifts takes a long-ass time and there is no reason whatsoever to rush it and develop bad habits and shit technique.

So there you have it: a long, excessively verbose discussion on finding your rep max. If you have any questions, feel free to ask and I will find someone much smarter than me to answer them. Now, get off the goddamn internet and go lift some heavy weights.

Saved By The Bell couldn't get rid of this Max fast enough

The White Unicorn

This post shares some similarities to a Jon Gilson article written a while back. In it, he refers to one of his clients as "a white unicorn, completely untouched by the evils of the world." The client in question had never heard of a leg press machine or a pec-deck or any of that other malarkey. CrossFit was the guy's first fitness endeavor and at age 32 that's pretty remarkable.

I met my own white unicorn less than a month ago. Her name is Sai and yes, that name is totally badass, too. Sai's story isn't as drastic as the one Gilson tells and I won't riddle it with flowery language and wannabe-Shakespearean prose. Basically, she joined Balance and had three intro sessions available to her. She wanted to work on the Olympic lifts (the snatch specifically) and was referred to me. Sai had performed the clean, but had little experience snatching. On her first day, after only 45 minutes of work, this was the result...

Now, this isn't some post to make me look awesome (far too late for that), but it perfectly demonstrates why it's important to learn good technique before developing bad habits. Sai was "untouched by the evils" of poor form. And while she's already equipped with good mobility and body control, I'm now on a quest to make her an Olympic lifter (it has so far been unsuccessful). The point remains: with the Olympic lifts, get your technique in order first. Take your ego out of the picture before putting too much weight on the bar. Some of us will have to struggle through correcting bad habits and form errors, but it will pay dividends in the end. Unfortunately, we're not all as lucky as Sai...

Get Inspired

Stuck, stalled, or stagnating? Fret not, it happens to the best of us. Sometimes people find themselves at a loss for motivation, especially now that the weather has gotten more frigid than the Cold Miser's buttcrack. Firstly, I highly recommend Vitamin D3 to combat that seasonal depression, but in terms of stalling on your lifts, go to YouTube.

I'll concede that for every good YouTube video there's about 346 awful ones, but that's what Tosh.O is for. Regardless, the good stuff on there is gold and rife with inspiration to help you break through your plateaus. How about some anecdotal evidence?

Personally, as much as I love squatting, I've had trouble making any significant improvements in it. I maxed at 306lbs a little while back and then got bitch-slapped by 315lbs a week later. Then one day at work rather than actually doing work because that would be stupid, I saw this video...

"I have a question though. What's going on with Hulk Hogan's hair? It's blonde and yet it's silken like that of a Chinese man."

That's Jared Fleming. He's 19 or so, lifts in the 94kg class, and just back squatted 462lbs for 10 goddamn reps. This video made me want to squat. A lot. A lot more than I've been squatting. That night, I back squatted 307lbs for two reps. Obviously, this is still a weaksauce squat, but it was a big PR at the time. And I think strong-ass Jared Fleming and his flaxen locks played a part in that.

This can work for nearly everything. Just like the Waterboy, you have to visualize and attack. Taking on Fran? Watch Rhabdo annihilate her...

Heavy back squats coming up? Check out what Mike Tuscherer is doing in his garage...

Going for a 1RM snatch? Take some cues from Jon North...

Just treat the barbell with a little more respect please.

The point I'm trying to make is that there are people out there doing amazingly strong and badass things and we should be using it to help make ourselves better. Simply put: if not a single one of the above videos pumps you up, you need to take up rollerblading or something.

Footwear: Elaborated

I want to delve a little deeper into the footwear topic I touched on here. I mentioned how modern shoes pretty much suck, disrupt your natural running stride, and are likely doing more harm than good. Now, this doesn't mean you should denounce all worldly possessions and go all Lord of the Flies about it...

That escalated quickly.

Nevertheless, here is a brief guide to footwear choices, depending on the workout...

Chucks: Everything

The classic Chuck Taylors are very versatile, cost-effective, and damn stylish. Chucks are excellent for the powerlifts (squat, deadlift, press) and acceptable for the Olympic lifts (snatch, clean, jerk). The lack of arch support will help build stronger feet, but I recommend easing into these badboys. In other words, doing a 100-rep box jump workout having never worn Chucks could result in an injury, shin splits, or possibly plantar fasciitis. Personally, I prefer the low-tops because the world must bask in the glory of my ankles.

Inov8 / Nike Free: Everything (I think)

I actually have no personal experience with either of these brands, but I've heard nothing but good things. The goal/effect is similar to barefoot training, but there's more interior padding so it'll make for a better transition from those shitty Nike Shox to stronger feet. They're both extremely light weight, pretty cool looking, and will certainly be better than whatever the hell these are.

Oly Shoes: The Lifts & Some Low Impact Metcons

Weightlifting shoes are obviously preferred for the snatch and the clean & jerk, but they're also excellent for back squats, front squats, overhead squats, shoulder presses, push presses, Bulgarian split squats, and so on. Note: I prefer people deadlift barefoot or without an elevated heel. The strap/s on the front will stabilize your foot laterally inside the shoe, while the elevated heel will help keep one's torso more erect, especially during squats. The resulting feeling is that you're seemingly cemented into the ground i.e. stable as shit. Everyone I've recommended Oly shoes to has experienced positive results almost immediately. Generally speaking, weightlifting shoes shouldn't be worn for metcons, but it depends on the metcon in question. I will get more into this later.

Vibrams / Barefoot: Power Lifts & Lower Impact Metcons

Despite looking semi-ridiculous, Vibrams are actually excellent for your foot health. The will help strengthen your arches and improve your running patterns, which will both result in less long-term injuries. The biggest problem I see is people not appropriately easing into them. You can't just run a 5k barefoot without having properly prepared your feet for that kind of stress. Slowly building up the requisite foot strength will pay off in the long run (pun totally intended).


Don't worry, I'm not just going to reference a bunch of shoes without talking about the workouts they'd best be worn in. Oh no, I'll feed you, baby birds. So let's take a look at some sample workouts, the best options for footwear, and the reasoning behind each choice...

Example A
3 Rounds:
10 Burpee
10 Front Squat, 185lbs
10 Pull-ups

Shoes: Oly, Chuck, Vibram/Barefoot, Inov8/NikeFree

A workout like this can be done with any of the above options, but I'd recommend Oly shoes as a first choice. The limiting factor for most people will be the heavy front squats, so weightlifting shoes will help the most. The Inov8/NikeFree option is last because of all the choices, they are the least stable for front squats.

Example B
3 Rounds:
Run 400m
30 Double-unders
15 Box Jumps (30")

Shoes: Inov8/Nike Free, Chucks, Vibram/Barefoot

This one is kind of a three-way tie. Any of the above options is acceptable, provided your feet are adapted and prepared for this kind of stress. It's a lot of running and jumping so Vibrams or barefoot means your feet will take a beating. Oly shoes are obviously not an option as this metcon should obviously not be done while wearing something with wooden heels.

Example C
Snatch 1RM

Shoes: Oly, Chucks, Inov8/NikeFree

For the Olympic lifts, the first choice is obvious. If you don't have weightlifting shoes, Chucks will probably be your next best option. Failing that, go with Inov8's or Nike Free's. Try to avoid O-lifting barefoot or in Vibrams. Depending on one's technique, the feet can strike the ground with a lot of impact. You're better off with some shoe rather than no shoe, even if only for a slightly elevated heel.

Example D
Deadlift 1RM

Shoes: Vibram/Barefoot, Chucks

We want our heels as close to the ground as possible when deadlifting heavy loads, so an elevated heel of any kind will not do us any favors. Staying back on our heels allows us to keep the bar close and helps utilize the posterior chain more effectively.

Again, please note that this isn't some crusade to get you to throw out your LA Gear light-ups and buy fancy new kicks, but start thinking about how your footwear may be affecting your workouts and if some change is needed.

Another Revelation: Getting Two Birds Stoned At Once

You still working that 8-hour desk job? C'mon man, quit already. Seriously, go out like George Costanza. Your job is lame anyways. And someone probably keeps eating your sandwich out of the break room fridge.

Okay fine, if I can't make you quit, then maybe we can make your time at work more useful. As I've previously discussed here and here, that desk chair you're sitting in isn't doing your posture, performance, or health any favors. How do we combat this? Well, like Eric Cressey said, "Make a point of getting up and moving around as often as you can. The best posture is the one that is constantly changing." But here we encounter another problem: people get so ensconced in their work that they lose track of the time, lack the desire to move, or they're just plain too busy trying to look busy (I know that game). My solution? Drink water. A lot of it.


Let's face it, you're not drinking enough water. You know it and so do I. Maybe a few of you are, but generally speaking, most people live in a state of constant dehydration. Roughly 75% of Americans are dehydrated at any one time. The benefits of hydration are so often overlooked. Drinking sufficient amounts of water can enhance mental clarity, help alleviate joint pain, improve digestion and immune function, etc (more here and everywhere else on Google). Couple dehydration with poor posture and impaired mobility and we've got an individual poised to stagnate.

So how about we get two birds stoned at once? (You know what I mean)

By drinking a lot of water throughout the day, we'll have to constantly use the bathroom, which will force us to get up out of our stupid chairs, move around, stretch, and relieve our posture... and our bladders.

"Improving posture and hydrating at the same time? Surely, this must be some kind of sorcery!" I wish it were because then people could call me Jafar. It's a cheap trick, but it works - I've had to use the bathroom twice while writing this post. So get to it, people!!

Mobile, Hydrated, & Classy

Hardcore? Hardly.

The other night I was out with some friends, obviously doing everything I could to be the center of attention. At one point, I met a young lady who does CrossFit at another gym in northern Virginia. I'll refrain from naming said gym because it will add nothing to the points I'm going to make.

We began discussing the differences between our gyms and why, although living closer to Balance, she chose this other affiliate. Her reasoning: "I just think our gym is a little more hardcore than yours." Now, let me clarify: she said this in the nicest, most non-malicious way possible, but it still irked me a bit.

Look, right off the bat, I'm not going to try turning this into a dick measuring contest (I have a habit of losing those), nor will I attempt to explain why CrossFit Balance is THE MOST HARDCORE GYM ON THE PLANET because it's not. Neither are they. This isn't a discussion about who's "better" because, in the end, we're all alright. My issue here really stems from the term "hardcore" and all the connotations that come with it.

Oftentimes, I wonder if people are more interested in being perceived as badass rather than actually being badass. Of course, this all depends on how you even define "badassness" or "hardcore." And while I'm sure the definition differs for everyone, in terms of CrossFit, here are some quick guidelines:

1) Tearing your hands to the point of hamburger meat is not hardcore
2) Puking is not hardcore
3) Holding a plank for 40 minutes is not hardcore
4) Rounding your lumbar spine on a deadlift PR attempt is not hardcore (it's also not a PR)
5) Sumo deadlift high pulls are not hardcore

Your shoulders fucking hate this position.

6) Avoiding foam rolling is not hardcore
7) Being shirtless is not hardcore (doesn't mean I still won't do it)
8) Doing 45+ minute metcons everyday is not hardcore

I feel most people will agree this is all common sense. I'd like to elaborate on my last point, however; because there's confusion out there. For some reason, people assume that if a workout doesn't leave them half-dead on the floor gasping for air, it wasn't a "good" workout. Before I go any further, read this article from Whole9Life.

Did you read it? No? Well, here it is again: Beware The Lure of the Sexy Metcon. Don't worry, I'll continue after you finish it.

Done? Good. Those ridiculously long and complex workouts, we call those "Any Asshole" workouts. Because any asshole can design a workout that will make you tired. An expression I heard once: A trainer makes you tired, a coach makes you better.

And sure, we throw a couple of those in once in a while, but they by no means define our programming at CrossFit Balance. You don't always have to be lying in a pile of your own sweat to feel a sense of accomplishment. Our goal is to simultaneously build your strength and improve your metcon capacity, while refining your nutrition habits and developing your skills. Some might not see us as "hardcore" but they're usually the ones wearing board shorts, eye-black, and carrying a sandbag while shirtless for a charity 5k fun run...

Trying Too Hard To Be Hardcore.

If we absolutely had to label something fitness-related as hardcore, then Mikhail Koklyaev is decidedly so...



In the long run, it's really not important if people perceive you as hardcore. Just be consistent, be kind, be humble, and work your ass off. Everything else will fall into place after that.

The Sumo Deadlift

As many of you experienced last week, the sumo deadlift feels significantly different than the conventional deadlift. While many of the same muscles are being used, proper execution really allows us to use our glutes and hamstrings more effectively. As I've said before, weak glutes are a common affliction across the board, especially for those of us working lame-ass desk jobs.


Keys To Appropriate Set-up & Lift:
1) Feet wide. Width will obviously vary from person to person, but it should be enough to comfortably pull with our arms inside our knees.
2) Toes pointed slightly out. Again, weight on our heels.
3) Obviously, just like picking anything off the ground, keep your lower back in extension. Similarly, remeber to keep your keep your scapula retracted i.e. pinching a pencil between your shoulder blades. And to expand on this even further, think about actually pulling your lats down and back. If all of this is done properly, your entire back should be locked as one solid, straight piece.
4) Arms hanging straight down at shoulder width.
5) Head looking forward. Unlike the conventional deadlift, our torso will be in a more erect position, so we will not be in a position to hyper-extend at the cervical spine. How nerdy did that sentence just sound?
7) Be sure to keep your midline or "core" tight - this means abs, back, and obliques working in unison.
6) Once all of the above it taken care of, your breath is absolutely vital to a successful lift (this is true with all heavy lifting). This isn't just about taking a big breath in; it's about trying to fill your entire abdomen with as much air as possible.

7) When set, raise your hips until you feel tension in your hamstrings. This is important.
8) Begin by driving your feet into the ground and away from your center, utilizing that hamstring tension to begin elevating the barbell.
9) Once the bar passes above the knee, squeeze your glutes and drive your hips through to complete the lift.
10) Basically, do what Jen does...

Note her excellent glute strength and hip drive

Lastly, a big thanks to Bobby Goodfellow for his input on this post. He's strong and has a pretty epic beard, so I value his opinion. Check him out as he soon resumes his grip training at Cinderblock Hands.