Sunday 11.23.2014

Open floor 11-1

Friendsgiving Pot Luck
3-?
Come by and hang out for some food and fun with your fellow members. Bring a dish or drinks.

thanksgiving

Saturday 11.22.2014

10374515_385044818316929_5411231978719550249_nTeam of 2
One partner works while the other partner holds a plank
General Program:
AMRAP 20
10 Rope pulls
20 OHS 95/55#
30 Power Cleans 95/55#
40 KB SDLHP 53/36#
50 Air Squat
Open Program:
AMRAP 20
10 Rope Climbs
20 OHS 135/95#
30 Power Cleans 135/95#
40 KB SDLHP 72/53#
50 Alternating leg pistols

Friday 11.21.2014

Bench Press Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
*On the final set you MUST get MORE THAN 5 reps
then
10-10-10  @ 50-60%
GP WOD:
2x 500m Row
Men – 1:45
Women – 2:00
*rest approx 2-3 minutes between sets
*for every second you get over the goal, do a burpee before your next set
OP WOD:
2x 500m Row
Men – 1:30
Women – 1:45
*rest approx 2-3 minutes between sets
*for every second you get over the goal, do a burpee before your next set

1146490_385045318316879_8727309737029834777_n

Thursday 11.20.2014

Front Squat
5-5-5 ascending
GP WOD
3 rounds for time:
5 Deadlift 185/135#
10 Dumbbell Snatch 45/25 alternating
15 Ring Rows
OP WOD
3 rounds for time:
5 Deadlift 275/205#
10 Dumbbell Snatch 45/25# alternating
7 Muscle ups

Wednesday 11.19.2014

EMOM x 7 min
1 Hang Power Snatch
1 OHS
1 Hang Snatch
1 Snatch
GPP WOD:
40 KB swings 44/28#
30 Box Jumps 24/20″”
20 Goblet Squats 44/28#
10 Pull-ups”
Open WOD:
50 KB swings 53/36#
40 Box Jumps 24/20″
30 Squat Clean 115/65#
20 Chest 2 Bar pull ups

9757_384965971658147_7070677335836232468_n

Tuesday 11.18.2014

Press Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
*On the final set you MUST get MORE THAN 5 reps
then
GP
3 x AMRAP 3
10 DB Push Press 45/25#
10 Burpees
40 Jumping Lunge
Rest 2 minutes”

OP
3 x AMRAP 4
10 DB Thrusters 45/25#
10 Burpees
40 Double-unders
Rest 1 minute”

The first day of Wendler 531 went off pretty smoothly with the back squats yesterday. It was very helpful that many of you came in already prepared with your numbers and or had already downloaded one of the 531 Apps to use for the calculations. If you have not already down so, please do it today. Also, if you do not know what your 1RM for the press is, see if you can find a 3RM or 5RM to calculate an estimated 1RM from. We did the CrossFit Total on September 1st. And please start using Beyond the whiteboard again if you have not been using it to track your numbers. I will be monitoring usage and removing people who are not active on it.

Monday 11.16.2014

Back Squat
Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
*On the final set you MUST get MORE THAN 5 reps

General Program:
21-15-9
Wallball 20/14
HR Push-up
Abmat Sit-up

Open Program:
21-15-9
Wallball 20/14
Ring Dips
Toes to bar

What’s happening with the programming?

You will notice some new elements to the programming.  We will continue doing strength work and conditioning work most days.   We are beginning a 2-3 month strength cycle using the Wendler 5/3/1 system. The weekly strength cycle will be as follows:
Monday: Squat
Tuesday: Press
Thursday: Deadlift or Front Squat
Friday: Bench
We need to establish some consistency with the major lifts in order to gain strength.  For this reason, Mondays will ALWAYS be Squat days, Tuesdays Press days… If you need to get stronger at Squatting, always come on Mondays.
In addition, there will be two separate conditioning workouts for the day.  The CrossFit Open is just three months away. In preparation we would like to give those of you who are thinking of entering in the Open some additional elements to work on during workouts.  The first workout will be a General Program (GP) workout.  This will be for those of you who are mainly interested in general conditioning and health.  The second alternate workout will be the Open Program (OP) workout.  If you are planning on participating in the Open in February, you will follow the Open plan.  The workouts are similar, however the Open workout may have additional rounds, reps, loading or skills elements.  Classes will run the same as always.  When it comes time for the metcon everyone will workout together, however you will be responsible for choosing the GP or the OP workout of the day.

Wendler’s 5/3/1 System

The Wendler plan is a 4 week cycle.  Week 1 is 5’s, Week 2 is 3’s and Week 3 is 1’s and Week 4 is a reload week.  Each week you will do the designated reps at the specific loading calculations based off your 1RM or Estimated 1RM.  If you know your 1RM you will use 90% of that for all of your lift calculations.  If you do not know your 1RM for a specific lift, you can calculate your estimated 1Rm based on your 3 RM or 5RM’s using the formula

Weight x Reps x .0333 + Weight.

For example if your 3RM is 200# the calculation would be

200 x 3 x .0333 + 200 = 220# Estimated 1Rm

You would then use 90% of 220# for all your weekly calculations, so 198# would be the number you use to calculate your weekly numbers.  So for warm up set 1 on the 5’s week you will use 40% of 198# or 80#. So on and so on.
At the end of the 4 week cycle, we will repeat it again adding 10#s to our lower body lifts, and 5#’s to our upper body lift before calculating.
It is extremely important to record and remember you numbers.  You can not make any progress or get stronger if you do not know your numbers.  If you have not been using Beyond the Whiteboard, get back on it and start logging your workouts and numbers.  If you prefer having a hard copy, get a training log or a composition book keep track.  Lets try to make an effort at this and get stronger!

To learn more about the Wendler 5/3/1 system you can read this T-Nation article or I have a copy of the book at the gym.  There are also several 5/3/1 Apps available that you can use for your calculations.  We will explain more in class and attempt to answer any questions.

Saturday 11.15.2014

In Teams of 3 (Comp teams of 2) Complete for time:
75 Double unders each person as a relay
75 KB Swings 53/36#
75 Dumbbell Snatches (single arm) 45/25#
75 Pull-up (comp C2B)
50 Double unders (each as a relay)
50 KB Swings
50 Dumbbell Snatches (single arm)
50 Pull-up (comp C2B)
25 Double unders (each as a relay)
25 KB Swings
25 Dumbbell Snatches (single arm)
25 Pull-up (comp C2B)

Rich Froning’s 305# snatch during the CrossFit Invitational

Friday 11.14.2014

“Linda”
10-9-8-7-6-5-4-3-2-1
1.5x BW Deadlift
1x BW Bench Press
0.75x BW Clean”

The gym has come a long way in a very short time.  We are working very hard to get everything organized and in place.  Thank you for your help keeping the gym clean and everything in order.   The changing rooms are almost completed.  It is looking really nice back there.  Less like a kill room.  We will have some better lighting as well!  We will be installing lockers for monthly rental for storage of shoes, workout gear and equipment and more shelves in the main part of the gym for daily storage of gym bags.   We are also figuring out where to put a rack for coats now that the weather is getting cold.

Very Inspiring!

Thursday 11.13.2014

Push Press
3-3-3-3-3
ascending
then
Back Squat
5-5-5
ascending
then
Glute-ham raises/Nordic curls
10-10-10

1912346_384969214991156_1466116047598144205_n