November 23 - CrossFit Estero
1. Follow this link to sign up for classes: CLICK HERE
Note on Strength programming: For the next 2 months, we will be following a strength training system called Wendler's 5/3/1. We will be lifting Squat, Press and Deadlift in 4 week cycles at increasing weights.
Week 1: 60%x5, 70%x5, 75%x max reps (Try for 5 or more) Week 2: 65%x3, 75%x3, 80%x max reps (Try for 3 or more) Week 3: 70%x5, 80%x3, 85%x max reps (Try for at least 1) Week 4: Strength "de-loading"
Note the following important points:
- Take your ego out of the equation. Calculate your weights each workout using 90% of your absolute PR. The idea is to undershoot so as to get better quality work and avoid failure. If your form is ever in question, back off a bit to work on your technique. You can always increase the follow week.
- With that said, be sure you increase the weight each week if your technique is solid! (Girls, I'm looking at you...)
- Don't attempt failure, even on the max reps set. We want quality reps, so stop 1 rep short of failure. If you fail on a set prior to the prescribe number of sets, reduce your weight.
- Keep a log!! How will you know if you're getting stronger if you don't keep track?
- Lift your own weight, don't just piggyback off your lifting group. Change the weights out for each person
- Be patient - start with the right weights and progress slowly. Track not only the # of pounds on the bar, but also the number of reps that you can do in that last set.
- If you need help, ask a trainer!
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Front Squat: 5@60%, 5@70%, MAX REPS @ 75%
12 Minute AMRAP:
6 Power Cleans *135/95
12 Box Jumps
*Coaches note: Try to go RX on this workout. I would rather you go RX and do 2 or 3 heavy rounds rather than 8 light rounds.
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"The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt."