Monday, May 4, 2015

Congratulations to our Upcountry athletes who participated in the seventh annual Olukai Ho’olaule’a standup paddleboarding events on the north shore Saturday. Top photo: Peggy (from left), Tom C. and his wife, Heidi, completed the 8-mile course. Bottom photo: Steph (left) and Leile did the 3-mile course. It’s awesome to see our athletes kill it on land and in the water!

>> upcountrygoingstrong.

It’s the start of a new month, and a new three-month strength cycle! Due to popular demand, we are switching on to 5/3/1 strength training on Mondays, Wednesdays and Fridays; and we will be spicing it up with accessory work. Make sure you bring journals to record your lifts. Know you’re getting faster and stronger; prove that CrossFit Upcountry works!

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

MAY

WEEK 1  [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ 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

JUNE

WEEK 1 [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ 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

JULY

WEEK 1 [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 *** ONE-REP MAX TESTING ***

Saddle up, CrossFit Upcountry — You’re going to get pretty freaking strong!

050415 WOD

A. EMOM 6:00

Minute 1: 100-meter run

Minute 2: 12 box jumps

B. Back squat – 5/3/1 month one | week one

65 % x 5

75% x 5

85% x 5+

Subset working weight with 3 x 12 (6/side) Bulgarian split squats with kettlebells / dumbbells off bench; increase load

C. Five rounds for time:

200-meter run

5 front squats (185/115) (from the floor)

10 pull-ups

(Compare to 01/07/13)

>> On-Ramp

Five rounds for time:

200-meter run

5 front squats with dumbbells

10 ring rows