It is very important that you come today if at all possible. Today will be used to find your 1, 3 or 5 rep max on Deadlift, Press, Back Squat and Front Squat or Bench Press. If you didn't miss any this past week, then you have your numbers (weight) for the shoulder press and back squat. Since it has been a month since we did CrossFit Total, it is a good idea to redo your Deadlift. These numbers are important for the strength cycle we're going to be starting come Monday. No, you won't have to learn anything new other than a little math equation that is quite simple. At the end of October we will retest and unless you miss a bunch, you will be much stronger. The conditioning portions of each day (CrossFit WOD's) will not be as long as they often times are. We will still have some longer ones, just not on strength days.
To quote Katie Hogan of Valley CrossFit (CrossFit Games level athlete): "Ultimately, the ability to do more work most often comes down to a lack of strength issue. Working technique on various skills is definitely important, and metcons will train an athlete’s cardio respiratory endurance among other things, but after a point if the athlete doesn’t have the strength and the stamina he/she will not last. Strength takes time to develop, which is why it needs to be rooted at the core of any training program in order to keep elevating the level of the athlete." What this means is that you'll be capable of RX'ing more WOD's or be much closer to RX'ing them if you couldn't already. This is the equivalent of being able to push the gas pedal down further/harder. It will make sense very quickly once we get started with it and you'll be very happy with the results.
See you all tomorrow.