Hey back off buddy!

1. Clean from mid-hang: 5 x 2
2. Segment clean deadlift: 3 x 3
3. Overhead squat: 5 x 2

Decrease weight by 10% from last week. If you didn't do this one last week, select a weight that isn't too heavy. We want to recover a bit this week.

Hey everyone. We've been at this same stuff for a little bit now, and a lot of you are probably feeling a bit run-down. This week is intended to be a little lighter on the weights in the weightlifting class, with the goal to get you folks recovered a little bit. I want you all to back off the weights by about 10% this week, regardless of how well you are feeling! This doesn't mean you should throw in an extra two CrossFit workouts every day this week to make up for the "easy" week in weightlifting class! Just keep doing what you are doing. If anything, consider taking an extra rest day this week. I want you all to be ready for the fun stuff I have planned for this Saturday...

These lighter weeks are actually really important in the grand scheme of things too. It's impossible to train at 100% all the time, forever and ever. You just can't do it. Sooner or later, you're going to get beat up, tired, and your performance will tank. Often times this will actually provide an automatic deloading phase...you'll be tired, lacking motivation, and just won't try as hard. We would like to prevent that course of action though, and try to plan in these little deload weeks intentionally to keep you all from reaching that point. Remember, to get stronger, you have to overload your body so that it experiences a stress that it needs to adapt to, but you also need to give your body time to recover and adapt to that stress or you will just be constantly breaking your body down.

I mentioned that I have something fun in store for you all on Saturday...hint hint, you should probably think about showing up on Saturday if you can. Also, we will get a little change of pace next week. Take this lighter week as a chance to really focus on those little tweaks we've been making, and I promise it will get heavy again next week!