WOD for Monday January 9th:

This week we are starting our annual three month strength cycle to build our engines up over the winter.  Come spring we will be back outside sprinting and building endurance.  Until then, lets get STRONG!
Jim Wendler’s 5-3-1 Method is a great way to build strength, while staying lean and athletic.  This program will NOT bulk you up … but it WILL get you STRONG LIKE BULL.  Those who have completed this program a few times with us already have the option to repeat it, or to continue with a separate strength/olympic cycle that will be posted each day on the blog and in the gym.
If you want to understand the system, please read the following article:
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
If you want to know WAY MORE about it you can download Jim Wendler’s e-book.

Here’s what you NEED TO DO:

1. Complete the necessary testing of 1RM Back Squat, 1RM Press and 1RM Deadlift. Yes, most of you did this over the last few weeks so step 1 is probably done!  If you haven’t done this we will complete it in class this week.  We will also be completing a 1RM Close-Grip Bench Press this week if you do not have a recent one completed.  If you’ve done any of these tests outside of the gym or you have a CGBP number to report, please email them to dan@crossfitfullpotential.com
2. Your “training max” is 90% of your 1RM.  All percentages in this program will be based off of your training max rather than your actual max.  Sound strange?  Okay, now get over it and realize that this program works if you do it right.  To make it easier for you, we’ve calculated out the weight for each of your lifts each week.  All you have to do is show up and lift the numbers we provide for you.
3. We’ve set a priority for lifts.  In order of importance: Deadlift, back squat, press and CGBP .  If you’ve missed a lift and it has a higher priority than the lift scheduled for the day you attend, you should make up the higher priority lift.  You can complete a second lift during or after class if you’re not disrupting another class or program.  Once you’re warm, the sets go pretty quickly.  If you can’t make it in to the gym, email dan@crossfitfullpotential.com for your numbers and make it up in your basement, Planet Fatness, Latitudes, or wherever you can get a hold of a barbell.  If not, open gym on Tuesday nights, Firday mornings and Saturday mornings will be make up sessions for getting your lifts in.  All participants should get ALL four lifts in EVERY week.  Make sure you report your max reps on the last set to the coach during class.  If you make up the lifts outside of the gym…email your numbers to dan@crossfitfullpotential.com.
5. The last set in each strength workout is for max reps.  Its also where the magic happens.  Get it done on that last set.  You are an animal!
At the end of each cycle we will increase our training maxes, usually by 5 pounds for our pull up and press, and 10 pounds for our squat and deadlift.  We will review the # of  reps you got on the last set of each lift each week to determine the appropriate increase for you.  We will not re-test our actual one-rep-max until the early April when we have completed all three cycles of 5-3-1.
PLEASE resist the urge to lift a weight different than what we have calculated for you.  This includes going 5-10 pounds heavier or lighter because that is what the person you are lifting with is doing.  It may seem light at the beginning.  That is part of the program, hit the last set of Max reps HARD!!!  On this program, or any program, CLOSE IS NOT GOOD ENOUGH!  Allow the program to work for you and follow the program as it is written!  If something seems off just ask a coach.

 

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Press 5-5-5+
E2M for 20min
1 Split Jerk
WOD:
Fitness
Performance
15 min AMRAP-
12 Cal Row
10 DB Power Clean+Push Press
8 Box Jump or StepUps
15 min AMRAP-
12 Cal AirBike
10 Power Clean
8 Burpee

 

Good Reading for the Week:

Three Step Process to Turn a Bad Habit Good

 

Thought for the Day:

Start where you are. Use what you have. Do what you can. ~ Arthur Ashe

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