5-3-1 Press Legs and Goats



5-3-1 Press

3 reps on the first two sets and as many as possible on the last set.  Remember, good form, no knees!


5 rounds

50 Double Unders

30 Sit Ups

10 Single Leg Deadlifts Right

10 Single Leg Deadlifts Left


You get better with practice. Hit those goats!


Dynamic warm up

Warm up:

500m easy row

Drill work

3 x  Catch Drill

2 sets of: 3X 5 sec stroke drill

Follow with 3 sprints < 100m 80%, 90%, and 100%.

Recover completely and begin workout.


6-8 x 750m, recover 2:00,

Hold each effort within 2-3 seconds– the difference between your fastest and slowest repeat is a max of 3 seconds.

easy 1,000m cool down row

Thought for the Day:

“I am neither an optimist nor a pessimist, but a possibilist.” – Max Lerner

Strength Training Clinic with Helming Athletics

March 22nd 5:30pm at CrossFit Full Potential

Presented by USAT Level 1 and CrossFit Level 1 coach Nate Helming
Of Helming Athletics and San Francisco CrossFit

Attendees of this presentation will hear how Nate has successfully integrated CrossFit strength and conditioning workouts into his work with beginner to elite triathletes, cyclists, and runners. He will share his skill-based approach towards strength training and how these principles can be used to teach better functional movement and translate to better swim, bike, and run technique. A 60-75 minute talk with demonstration will be followed a 45-60 minute CrossFit workout, giving athletes a chance to practice what they just learned.

Athletes that attend this session will learn:

  • How Nate discovered CrossFit after a season of frustrating hamstring injuries and unsuccessful Physical Therapy Treatments.
  • How a skill-based training model is more comprehensive than an anatomical based training model.
  • The principles of Posture, Load and Torque: the basics of body mechanics boiled down and how to apply these principles in a squat, a pushup, hollow rock, and beyond.
  • How endurance athletes can benefit from CrossFit including the benefits of adding of strength, power, speed, balance, and agility work to their swim, bike, and run workouts.
  • Practical guidelines for: (1) joining a “box” or finding a DIY program, (2) how to ramp up, and (3) how to periodize workouts around a busy training and racing schedule for optimal results.

About Nate Helming: Nate owns and operates Helming Athletics, a San Francisco-based coaching company for triathletes preparing for Ironman, 70.3, Olympic, and sprint distance races. He also coaches runners and cyclists for single sport preparation. As a coach at San Francisco CrossFit, Nate specializes in integrating CrossFit into endurance athletes’ busy lives, running several strength & conditioning programs for an elite local cycling team and triathlon clubs. Nate is a CrossFit Level I coach, a USAT level I coach, and has a BA from Boston College.



This entry was posted in WOD. Bookmark the permalink.