Wednesday, February 7, 2018

AMRAP 20 Years

photo credit:
I'm stealing Rich's quote for the title of this post. I loved it when he first said it and it's been coming up lately in conversations at the gym. My goal for you is to keep you coming back day after day, week after week, year after year. I don't want you to take time off because you're injured.

How much weight you lift doesn't matter; I care that you are lifting and that you are getting and staying strong. Here's the scenario: we get a new member who's either new to lifting or had some time off. The first week or two of training wakes everything up and the weights start to go up fast. The excitement of lifting more weight means you want to lift even more. You are getting stronger fast, that's good! Your muscles are adapting, your smaller stabilizing muscles are controlling the weight better, your brain is recruiting more fibers. You can lift more weight. But should you?

All of the other soft tissue, (tendons, ligaments, etc.) respond at a much slower rate. I've read that the rate of tendon growth is about one-twelfth as fast as muscle. So it's very easy for you to get strong fast enough to hurt yourself. Additionally, the repair rate is also that slow: when you injure a muscle it can take a month or so to feel better, so if you injure a tendon it can take a year to heal! Don't get hurt!

The women are usually better at listening to this than the guys. I understand, it's really fun to lift heavy. But keep the progression slow. Even if it does feel light, don't make big jumps. There are other things remodeling in your body and you need to give it time. Be patient - the more consistent you can be with your work, the more bulletproof you'll become and the stronger your base will be when you do get to the serious weights!

It will also be less frustrating in the long run. If you hurt yourself on a 405 squat and have to go back to 135, you'll be mad that you've taken a step backwards. You'll always compare yourself to that 405. If you take a couple (or many!) years to work yourself up to that weight, you'll have a track record of constant PRs (yay, dopamine to keep you happy!), and you'll have accumulated so much time under the bar that you'll be ready for it.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


clean 5-3-2-4x2


5 heavy swings between sets

Group Workout

5 rounds:
20 hand-to-hand kettlebell swing 
0:30 rest


4 rounds:
10 box jumps
3L, 3R kettlebell swing clean
0:30 rest


2 minute hollow hold


Sign up for classes

Strength Metrics

Get Xero Shoes