Workout of the Day for Monday 10/31/11
Press 5 (65%) – 5 (75%) – 5 (85%)
Complete three rounds for time of:
21 Snatch, 75/55 pounds
21 Chest to Bar Pull-ups
These are squat not power snatches.
50 Leg Levers, 50 Mountain Climbers
November will be Wendler 5-3-1 week.
CrossFit Roseville will run a cycle of the Wendler 5-3-1 strength progression over the next 4 weeks. We’ve done this before and with variations. This time, it is strictly going to be “by the book”.
Monday – Press
Tuesday – Deadlift
Wednesday – Bench Press
Friday – Back Squat
Week 1: 5 reps at 65%*, 5 reps at 75%, 5 or more** at 85%
Week 2: 3 reps at 70%, 3 reps at 80%, 3 or more at 90%
Week 3: 5 reps at 75%, 3 reps at 85%, 1 or more at 95%
Week 4: 5 reps at 40%, 5 reps at 50%, 5 reps at 60% – this is a deload week
*65% of your 1 rep max, however we will use 90% of your recorded one rep max per the reasoning outlined in Jim Wendler’s ebook. Basically, we are doing this so that we don’t overtrain/under recover and since we will be destroying our work capacity daily, this conservative approach will serve us well.
** On the last set, you do as many reps as you can possible do. You do not stop until you collapse.
If you don’t know what your current max loads are, do your best to estimate. If you know your max, I created a spreadsheet for your use. Come to class, report your maxes to me, and I will print your training guide for November. If everyone comes to me and wants to take 15 minutes discussing what you think your max is, we will all stop what we are doing and do 100 burpees. It should take us 30 seconds to plug-in your numbers, hit print, and move on.
Beginning in December, we will modify slightly and continue with another strength program or version of this one.
Fore more information on this, buy Jim Wendler’s ebook.
I and excited about the next several months of training, the fundraiser, the new equipment on the way, the new people, the holidays, the newly certified coaches. It’s going to be a great season at CrossFit Roseville and I am glad you are all going to be a part of it. If you get a chance, please send me an email (firstname.lastname@example.org) letting me know how you are doing, what things CrossFit Roseville is doing right, and what things CrossFit Roseville needs to do better. I need constructive criticism on all of our coaches and I will keep things anonymous. I’m looking forward to the future……In fitness, Justin