Tuesday.April 7.2015

Today begins Day 1 of our new strength cycle using the Wendler 5/3/1 method. For those of you unfamiliar with how that works if you have missed some of the explanations from your coaches in class over the last few weeks then follow this link and it does a good job of explaining how it is broken down. If you are still unsure PLEASE ASK YOUR COACHES. 

http://www.muscleforlife.com/get-strong-strength-training/

Strength 

BACK SQUAT (Day 1 Week 1) 

Warm Up 

1 set @ 40%, 1 set @ 50%, 1 set @ 60%

Work Sets 

5 reps @ 65%, 5 reps @ 75%, 5 + AMRAP @ 85% 

**your goal for the last work set is to hit your 5 reps but then keep going and rep out as many reps on top of the 5 as you possibly can. We don't want you failing any reps, and you will still see gains if you only do 5 reps on that last set. The belief however on this program is that you are going to see some real gains, by pushing through that threshold on your last set. 

Rest 1:30-2:00 between sets 

WOD 

3 RFT

8 Power Snatches

4 OHS

6 Burpees

6 Toes to Bar

RX: 115/85 Scaled: 95/65 Beginner: 65/45 (Hang Power), Strict Knee Raises

Our friends from Crossfit Select, Lesley, Tommy and Coach Holly's bf (Chris) made it onto mainsite with this pic post 15.5

Our friends from Crossfit Select, Lesley, Tommy and Coach Holly's bf (Chris) made it onto mainsite with this pic post 15.5