Warm up
CFWU 3x
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"If you don't know who Jim Wendler is, you're probably not very strong" - Bryan Krhan
Today is the first day of 5/3/1 Programing!
CrossFit is, by design, going to make you stronger, but we are going help the process by complimenting the regular CF WODs with a specific strength program. Like driving around in Dallas might eventually get you to your destination, a map will really help the process. So too, CF WODs alone will make you stronger, we are just going to use a map to make sure we are going the right way!
5/3/1 is a very simple program, and we will be doing 4 major movements. Squat, Press, Deadlift and the Clean. But don't worry, like everything else, you coaches will be there to walk you through it every step of the way. This not a quick fix program, but rather a process, in which we will be starting light and moving slow.
For today, Monday, we need to establish a 1 rep max for the four lifts we will be using, so that is your WOD. If done properly, you should be as worn out after today as after any Met-Con. Remember your numbers, these are what will base everything you do off of for the next several weeks and months.
This program will help you excell at life, not just in the weight room. Here is a quote from Jim Wendler: "I want be able to do a bunch of different activities and still kick ass in the weight room. I want to be as mobile, flexible, strong, and in as good a condition as I possibly can. That's how I came up with 5/3/1."
Dont worry about "bulking up", that is not what this program is designed to do. Ladies, dont believe me? Here are 10 reasons that you CAN NOT and WILL NOT bulk up. From EliteFTS.com
WOD
CrossFit Total + the Clean
- 1 rep max for:
Squat
Press
Deadlift
Clean
"Look, arguing about strength training theory is stupid," he says. "And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get sh*t done. I've been training for 20 years, and this is what I've learned." - Jim W.
Dan s:245 p:165 d:285 c:185 =880
ReplyDeleteKyle s:165 p:105 d:195 c:115 =580
Angelica: BS-145; P-70; PC85; DL;155
ReplyDeleteSteph: BS 165; P 75; PC 95; DL 200 = 535
ReplyDeleteCourtney: BS 85; P 38; PC 65; DL 105
ReplyDeleteTravis-sp-135, bs-225, dl-335, pc-185
ReplyDeleteken-bs-225;sp-175;pc-215;dl-365
ReplyDeleteStacy BS 133; SP 63; PC 93; DL 173
ReplyDeleteJames BS 275; SP 185; PC 205
ReplyDeleteJoe K - Back Squat 315, Sh. Press 165, DL 365, Power Clean 215
ReplyDeletejaime-bs 128, sp 63, pc 78, dl 173
Randy - Back Squat 335, Sh. Press 175, DL 405,
Power Clean 215
Alison - back squat 175, sh.press 80, power
clean 110, DL 240
Ellen - back squat 200, sh.press 87, power
clean 120, DL 240
Jason - Back squat 365, Sh. Press 185, Power clean 215 DL 405
julie 118 BS 113 DL
Tami - back squat 125, standing press 55, power clean 83, deadlift 170
jennifer - bs 150, press 75, clean 85, dl 185
jackie - bs 145, press 80, clean 105, dl 193
Tammy-bs-118, sp-58, pc-78, dl-155
ReplyDeleteJulie-sp-58, pc-63
ReplyDeleteChanze-sp-48,pc-63,bs-73,dl-118
Kayla-sp-63, bs-143,pc-73,dl-148
ReplyDeleteTaylor-sp-130, bs-185, pc-155,dl-305
ReplyDelete