Ok guys, earlier this month I asked you all to get much more in the habit of recording your results consistently, both WOD and lifts - and on the most part thank you for doing this. As mentioned then, one of main reason for this is that you can chart your improvements and you have a tangible record of what you have done. In the next couple of weeks we will begin to introduce Max Effort days (some of you may already be aware of the Max Effort Black Box deal) Very simply this is a strength bias that plugs in real well to what we do with CrossFit. [If you want to learn more about it then there is loads on the Performance Menu, in forums, or of course you could just ask me.] For this we are going to be working on % of your 1 RM in your Focus, hence the reason you need to know your numbers - don’t worry we have calculators you just need to make sure you know your numbers and keep recording all the data! If you can hit all the ME days then you are going to get the greatest strength gain. Now if you cant make all the ME days don’t get too worried as you are still going to get the great benefits you are used to out of the rest of the programme. So remember Strength is a Choice ...what you gonna choose ? Rudds