Continuing from Tuesday’s post, where I discussed leaving “Noviceland” and all those regularly scheduled PRs behind…
Confession: In the past, I’ve been a bit of a PR slut. I would do anything to be able to tack those two letters on to the end of something. So at the end of my workout, despite being mentally and physically spent, I’d invariably load up the bar with a few extra pounds and try to pull one more rep, just to say I did. Even on days where I was supposed to be working straight sets across, I’d almost always finish off with a new 1RM attempt. It just felt GOOD to be able to say that I pulled a new PR. And it’s oh-so-tempting to toss just one more plate on the bar and give it a go.
I know I’m not the only one who feels this way, because I see other people stretching to put those letters on lots of different things. We’ve claimed “PR for reps” or “PR for sets”, for example. But where does it end? Is there a “PR for rest” – I moved the same weight, but I rested less between each set? Can I claim a PR for a brand new workout – I’ve never done it before, so it’s a “PR by default”? I recognized that my PR motivations were starting to get out of hand. And it wasn’t long before these cheap and dirty workout one-night-stands were actually weakening my form, jacking up my programming and steadily pushing me down the path to injury.
I realized that I’m not doing myself any favors by whoring myself out to these two little letters. For one, if I’m supposed to work a 5x5 and instead work a 4x5 and a single, I’m shorting myself four whole reps and a whole lot of weight. Two, I’m also not getting better at these exercises by sacrificing practice with good form in favor of hitting a sloppy 1RM attempt. And three, throwing in these haphazard PR attempts often resulted in failure, which only made me MORE determined when it came time for the next day’s (unscheduled and ill-advised) attempt. Can you say “overtraining” and “injury”?
And yet CrossFit expects – no, demands – 100% effort and intensity… which should translate to frequent PR attempts, right? I mean, “100%” IS “max effort”, which means in my overachieving, perfectionist little brain, CrossFit WANTS me to shoot for a PR every day. But that just sounds unrealistic, doesn’t it? Not to mention that pulling single reps day in and day out isn’t the most effective path to strength, skill, and balanced fitness. So given what I believe is a CrossFit paradox, how am I supposed to reconcile the “intensity” that is demanded of us (and is synonymous with setting PRs) with the “perfect practice” required to build strength, improve form and increase skill? I decided to ask Max Lewin of CrossFit East Bay for some advice. Here is an excerpt from our discussion.
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BYERS: Okay, so am I really supposed to shoot for a PR EVERY time I hit a workout?
LEWIN: This is not really possible, or many of us would be superhuman by now. How often you can hit PRs depends on where you fall on the continuum of genetic potential versus genetic actualization. If you are a beginner, far, far away from your genetic potential, gains come easy and hitting PRs every time is not out of the question. The closer you get to your genetic potential, the harder it is to hit PRs. As solid intermediates, we should be trying to hit some PRs, perhaps one every few weeks, depending on how long we have been doing it. Of course one good way to hit new PRs is to try something new, and be back at the bottom of the food chain.
BYERS: Okay, so maybe I can’t hit a PR every day, but CrossFit says I’m supposed to go after every workout at 100%. If I’m going for high intensity in every workout, when do I get the chance to just PRACTICE these movements?
LEWIN: First, it is impossible to give 100% effort to every single workout. Second, one excellent scheme that allows practice in the context of CF is two or three weeks at full intensity and the third and/or fourth week at 1/2 volume. Using light weights, reduced volume, intentional reduced speed or all three allows for practice. Also, if you are not practicing the movements with light weight/speed/intensity before the workouts, you ought to be. Pretty much every time.
We should all keep in mind that it is no virtue to pound through a workout as fast as possible at any cost. That way lies injury, a lack of coordinational improvement, poor form, decreased efficiency, and, generally, less than full range of motion. This last point is important. A lack of full ROM automatically equals less work volume and makes no sense, if full ROM is possible. This is so often simply ego, or a desire to move as quickly as possible. If you deadlift 300# but can only stand up to 90% of full extension, you might as well have lifted 270# with perfect form and full extension. The amount of work is exactly the same, it is safer and those who understand will be much more impressed with a beautiful maximal lift than a heavy ugly one. My favorite quote of all time from Coach Glassman on full ROM: "I ran a three-minute mile, but it was only half a mile".
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In summary:
- Perfect practice can live in harmony with high intensity
- Max efforts should be included, but in a structured fashion
- Check your ego at the door
- Follow the path of virtuosity
More on my conversation with Max later this week, as he had some more great advice about setting goals and structuring a strength-based program. And you can read his “virtuosity” post in its entirety here. It's worth clicking through.
So as of today, call me a good girl, because my PR promiscuity is a thing of the past. My new program will include a lot more 3x5 and 5x5 weight sessions, and far fewer 1RM attempts. In addition, I will incorporate “perfect practice” into my programming on a daily basis, in my work sets, as part of my warm-up
A big thank you to Max for all of his help. Post thoughts to comments, and visit CrossFit East Bay for more great programming and WOD ideas.
10 people drop some props (leave a comment here):
I can empathize with this.....When I was in highschool (LONG before the days of crossfit, or even knowing what I was doing) I was gifted strengthwise especially for my age (about 16). And at that age, where actions are more dominated by emotion rather than logic and reason....I'd find myself trying to squat/bench/legpress just that much more EVERY time. You get away with it, just on raw strength for a time....and then people maybe start egging you on and what not.....which eventually led to legpressing over 1,000lbs (at age 16)....Which I completed successfully. It was also the day I remember from which my knees were never quite the same again. So It's good to practice prudence and discretion when evaluating your performance.....lest you F yourself up.
"Of course one good way to hit new PRs is to try something new, and be back at the bottom of the food chain." Bingo, Max!
First of all, "PR for reps" is stupid unless, because of age, injury, or some other reason, you're not longer attempting 1RM. "PR for sets?" I've never heard of it and would probably assault a person who said such a thing in my presence.
The only suitable PRs are for workouts you've done more than once (preferably at least twice), 1RM, and protein and calories consumed.
Second, there's nothing wrong with going for frequent 1RM PRs in the lifts. Should you abort your sets-across workout to hit a new PR? Depends how you feel that day. If you're 4 sets into it, you've probably accumulated too much volume to contract your muscles hard enough for a proper PR. However, if you feel great on your warmup sets, go for it! You might be peaking and not know it. Ride that wave, girl. If you don't hit it, you can do back off sets to recoup some volume (depending where you are in your cycle).
It also depends on your program. A lot of my lifting consists of "work to a heavy single." That's heavy for the day. Some days 85% of my 1RM max is heavy. Other times, I hit a new PR. It depends on your routine.
CF also has different concepts of ME.
There are different types of maxes, as discussed by Louie Simmons. Circa max, max for the day, true max, etc. We can all theoretically lift more than our gym max in a competition (lights, adrenaline, etc.). So your max may not even be your max.
It depends what you want out of your program. CF doesn't follow standard periodization, and it ignores the Prilepin chart. If you're trying to add a little ME work but don't differentiate between 3x5, 5x5, and 5x1, then you might rethink that programming.
Grant:
CF uses undulating personalization in order to build GPP, generalized physical preparedness. I assume Melissa's post tomorrow will focus on our conversation about a simple six-week progressive overload scheme which I think is appropriate for her level. The Prilepin chart is an outstanding tool for advanced and elite athletes, but I think such a scheme is not beneficial to those who have not reached Coach Rip's advanced standards, especially if they are engaged in CrossFit, which by defention is non-specialized.
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
PS - This is one of the funniest things I have read in a long time:
""PR for sets?" I've never heard of it and would probably assault a person who said such a thing in my presence."
- Also I disagree about randomly trying for PRs although I have been guilty of it. In a progressive overload scheme of the type I am recommending for Melissa:
Mon: 3x5 Deadlift, 3x5 Push-Press
Tue: CrossFit
Wed: 3x5 Back Squat, 3x5 Hang Power Clean
Thu: Rest
Fri: CrossFit
Sat: 3x7 Back Squat, 3x7 Bench Press
Sun: Rest
I think it is important to stick to the program, which is similar to the one detailed here:
http://www.crossfiteastbay.com/2008/04/crossfit-east-bay-rest-day4080.html
I have seen, many times, that those who commit to and stick to such a program and follow the progressions, without exception, become much, much stronger, while those who tinker with it have haphazard results.
Outstanding post today Byers! Great info, great perspective, as always.
Melissa,
Thanks for this post and virtually all your others. As per usual you've managed to infuse good solid information that any passing reader can pocket and use later on while at the same time writing it in such a manner that engages and keeps the reader interested vs.factual lecturing which can easily get boring. You make it easy to be interested, if that makes any sense
I know I'll be taking away several points from your post today as I attempt Nasty Girls later on.
I agree with Max and Gant.
I like the interview posts that you do. Keep em coming.
Also, I tried "Unworthy" last night and gotta say it drained me something awful. Thanks for the suggestion ;)
Awesome! And as a beginner, I SO look forward to coming closer to my genetic potential. Thanks for reminding me to check my ego- seems that's ALWAYS constructive criticism with the people that are attracted to this crazy Crossfit :)
And thanks for the comments yesterday- you ROCK!
Hey Melissa
Great points. How are the dead hangs coming along? I will be checking your homework next time I see you girl!
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