Team Shake n Bake crushing the Movement for Macey WOD

So by now, you’ve heard that the weightlifting competition we signed up for a few months ago is now restricted to high schoolers only. As frustrated as I was, I realized that this disappointment is not without a silver lining. Having a goal forced me to program intelligently, focus my training, and avoid over-training. It also put me on a periodized strength program that increased my clean and jerk by 25# and snatch by 15#, and pushed my work sets in all other lifts beyond my previous 1 rep max’s.

Because I was only doing one or two met-cons a week to cut down on volume that would interfere with the strength training, my biggest fear was that I would lose the conditioning all together and fight like hell to get it back. This week, I started the met-cons again, and although it sucked to feel metabolically deconditioned, I found that my strength gains have made the movements significantly easier. Wallballs at 14# felt so much lighter that it taxed me much less metabolically; multiple air squats felt easier; pullups cycled faster. And although I’m so sore I can’t brush my hair without some pain, I’m excited to see the benefits of strength gains in my quest for general prepared fitness! After going to some incredible certifications and seminars that talk about the importance of strength training and its results, I’m stoked to have found that what they have preached is indeed true.

What’s even more exciting is watching all of you in your strength progressions, adding to your lifts every week. When you get a chance take a look at what your numbers were two months ago and give yourselves the kudos you deserve for all the gains you’ve all made!

WOD 04.23.10

Back Squat 3×5

4rds
1min stations:
Row (calories)
Tire Flips
Double Unders
Rest

then:

c/o Handstands