NEW WENDLER CYCLE STARTS TODAY
5 . . . 3 . . . 1 . . . GO!
>> STARTING TODAY, and after a three-month barbell series, we are returning to Wendler, a percentage-based strength program. We have found Wendler to be one of the most credible, effective and efficient raw strength training programs for intermediate and advanced lifters, and we will apply it to the powerlifts with the most carryover — the back squat (Monday), press (Wednesday) and deadlift (Friday) — in a three-month series. At the end of each month, there is a weeklong deload cycle; and at the end of the three months, we will test your lifts with the CROSSFIT TOTAL. We chose this strength program because it will best prepare us for the CrossFit competition season, which begins at the start of the new year.
On Tuesdays, we are returning to skill work to liven things up. Look for rope climbs, gymnastics drills, box jump practice and more. It’s going to be a good time.
As usual, you will see shorter metcons on Monday/Wednesday/Friday and longer, more endurance-based metcons on Tuesday/Saturday. Make up missed work and mobilize during open gym Thursdays.
Things to remember with Wendler:
• WORKING WEIGHT: Wendler uses the 5/3/1 method and derives percentages for reps based on what’s called a “working weight.” The working weight (WW) is 90% of your estimated or true 1RM. It’s extremely important to find the WW calculations and use that figure to find your percentages each week. Here are some helpful ways to find these numbers (please have them prepared before the start of each class):
>> Use a calculator
>> Download app on smartphone: Wendler app
>> Find percentages with online calculator: Wendler calculator online
>> Download this spreadsheet and print hardcopy: CF Potoma Wendler spreadsheet
• MAX REPS: When you see a 5+, 3+ or 1+ that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This allows you to continually break a variety of repetition records throughout the year. There’s a difference between “rep records” and “1RM.” Wendler says: “Most people live and die by their one-rep max. To me, this is foolish and short-sighted. If your squat goes from 225 x 6 to 225 x 9, you’ve gotten stronger.”
• DELOAD WEEK: The fourth week of every month will be a deload week, where lighter weights are used and athletes will not strive for max reps.
• ADD AFTER EACH MONTH: After the deload week, 10# will be added to 1RM for lower body lifts and 5# will be added to 1RM for upper body lifts. Then, use that figure to FIND A NEW WW FOR THE MONTH.
• JOURNAL EVERYTHING: Keep your journal up-to-date with percentages and weights for each week. Log reps for max effort sets.
Here’s the current three-month strength cycle overview:
*** REMEMBER: ALL PERCENTAGES FOR REPS ARE DERIVED FROM WORKING WEIGHT —> NOT 1RM / EST 1RM
WW = 90% of 1RM or EST 1RM
OCTOBER
WEEK 1 [ OCT 07 ] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ OCT 14 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ OCT 21 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ OCT 29 ] [ 40% x 4 ] [ 50% x 5 ] [ 60% x 5 ] DELOAD
>> ADD 10# TO 1RM / EST 1RM OF LOWER BODY LIFTS
>> ADD 05# TO 1RM / EST 1RM OF UPPER BODY LIFTS
NOVEMBER
WEEK 1 [ NOV 04 ] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ NOV 11 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ NOV 18 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ NOV 25 ] [ 40% x 4 ] [ 50% x 5 ] [ 60% x 5 ] DELOAD
>> ADD 10# TO 1RM / EST 1RM OF LOWER BODY LIFTS
>> ADD 05# TO 1RM / EST 1RM OF UPPER BODY LIFTS
DECEMBER
WEEK 1 [ DEC 02 ] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ DEC 09 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ DEC 16 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ DEC 23 ] [ 40% x 4 ] [ 50% x 5 ] [ 60% x 5 ] DELOAD
DEC 30/31: END THE YEAR WITH A BANG: CROSSFIT TOTAL STYLE