Self Assessment

You are entering your last 6 weeks of training for this year.

Questions to ask yourself

1. Why am I working out?

2. What have I achived so far?

3. What workouts should I be doing to meet my goals?

4. What exercises should I be focusing on?

5. What rep patterns should I be doing?

What our programs are working on

Crossfit: Total body fitness with a focus on building lean muscle mass

Athlete Game Day: Maintance and skill

Athlete: Explosion, vertical jump, size, and strength

Fitness: Weight loss or muscle toning

Areas we need to focus on for the last 6 weeks

1. Reps

Strength = 3-5 reps

Hypertrophy= 6-8 reps

Muscle Tone= 12+ reps

2. Rest Time

Strength= 1-2 mins in between heavy sets for your main lifts

Hypertrophy= 1 min in between sets

Muscle Tone= 30 seconds or less in between sets with focus on keeping heart rate high the entire workout