Monday, Nov. 2, 2015
This is a photo of the “Living” from Saturday’s the Living versus the Dead workout. The cue was: Afraid face. Apparently that means, “Let’s have a conversation,” for Jocelyn and Kit. Everyone else nailed it! Congratulations to the Living and the Dead (not photographed) teams — you worked through the Halloween heat. In the end, both teams won since we killed the burpee penalty.
Renee and her sons stopped by to cheer us on during the Halloween WOD. Their costumes were the best we’ve seen. Thanks for boosting our spirits (pun intended).
Here’s a hilariously blurry, hardly-anyone-is-looking photo from Halloween night, which I spent with CrossFit Upcountry athletes Taryn (to my right) and Bianca (to my left), and their families at Trunk or Treat Hope Chapel in Kihei. I think this photo is a perfect depiction of the high-energy evening. It was quite the WOD to keep up with a large crew of kids (kid to adult ratio was off) that were buzzing from sugar. Frank stayed home due to a spooky water heater repair while we ushered kids through games and prizes at the event, which we recommend due to its fun, family-friendly, safe atmosphere. Hope you had a happy Halloween!
>> new month. new strength cycle.
STARTING TODAY 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) — At the end of each month, there is a weeklong deload cycle. 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.
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
NOVEMBER
WEEK 1 [ NOV 2] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ NOV 9 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ NOV 16] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ NOV23 ] [ 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 1 ] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ DEC 7 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ DEC 14 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ DEC 21 ] [ 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
JANUARY
WEEK 1 [ JAN 4] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ JAN 11 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ JAN 18 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ JAN 25 ] [ 40% x 4 ] [ 50% x 5 ] [ 60% x 5 ] DELOAD
110215 WOD
A. 6:00 AMRAP in teams of three:
Partner 1) Run 200 meters
Partner 2) Front plank hold
Partner 3) ME row for distance
Switching when partner 1 returns from run; score is max distance. Team with
farthest row will not do 10 muffin tops.
B. Back squat (week one of first cycle)
65% x 5
75% x 5
85% x 5+
C. For time:
30 thrusters (45/35)
10 toes to bar
20 thrusters
10 toes to bar
10 thrusters
10 toes to bar
Buy out: 35 burpees
(Metcon courtesy of CF Freemont)
>> On-Ramp
For time:
30 dumbbell thrusters or air squats
10 leg raises
20 dumbbell thrusters or air squats
10 leg raises
10 dumbbell thrusters or air squats
10 leg raises
Buy out: 25 burpees
* Compare to 4/27/15