New week, new month and new gains to come!
100218 WOD
A. Group warmup
B. Power clean
Take 10-15 minutes to build to a challenging single
C. For time:
6 bar muscle-ups (sub 6 strict pull-ups = 6 dips)
12 hang power cleans (155/105)
400 meter run
6 bar muscle-ups
12 hang power cleans
200 meter run
6 bar muscle-ups
12 hang power cleans
100 meter run
>>Modifications will be given
100118WOD
A. Warm-up: Coach’s choice
B. Back squat (Wendler week one)
If you missed last Monday you can find your 3 RM back squat today and start cycle at week 2 next week
Warm-up sets:
40% x 5
50% x 5
60% x 3
Working sets:
65% x 5
75% x 5
85% x 5+
Working weight is 90% 0f your 1RM or estimated 1RM
C. For time:
50 sit-ups, then:
7 rounds:
7 OHS (75/55)
7 burpees
>>On-ramp
For time:
30-40 sit-ups, then:
7 rounds:
7 OHS with PVC
7 modified burpees
Modifications will ne on whiteboard
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.
• MISSING DAYS: If you miss lifting days, try to make them up during the same week. If you miss a whole week, do not increase. If you train sporadically or if you are a beginner, you will follow a Linear Strength progression of 3 x 5. Talk to a coach if you know you will not make many of our strength classes.
• RETESTING: We will be retesting your maxes at the end of of December. Get ready to see some gains!
“When you reach the end of your rope, tie a knot in it and hang on.” – Franklin D. Roosevelt
A. Warm-up: Coach’s choice
B. In teams of two complete:
12 Minute AMRAP
10 Burpees over the bar
10 Snatches @95/65
Rest 2 Minutes
8 Minute AMRAP
6 Burpees over the bar
6 Snatches @135/95
Rest 2 Minutes
4 Minute AMRAP
2 Burpees over the bar
2 Snatches @155/105
*Alternate after each completed round.*
>>Modifications will be given
C. Cooldown:
Banded lat stretch x1:00 Per
Shoulder smash w/ball X1:00 Per
Hip Flexor Stretch X1:00 Per