Monday - January 6th, 2014

NEW YEAR=NEW YOU!  We are going to incorporate the Wendler Strength Training program into our programing, during skill/strength time. This is intended for those of you who are really looking to get stronger and WITH GOOD FORM. If your form is not up to par this is ill-advised to be doing Wendler.  For those of you not wishing to get stronger, this is still beneficial to you to work on form/technique, but you will be doing higher reps, lower weight. IF you really want to do this Wendler Programing but cannot make it today, then be sure to come in on one of the Open gym days in the next couple weeks, or whenever you can get in here and make it up then.  

CrossFit_Warrenton_Wendler_531_Template.xls

Wendler 5/3/1 Workout Breakdown

  • Train 3 days per week (each movement once/week)
  • One day will be devoted to the strict shoulder press, one day to the  front-squat (if you have wrist/shoulder injury or limited range of motion you can do a back squat instead), and one day to the dead-lift. 
  • Each training cycle lasts 4 weeks.
  • The first week you will do 3 sets of 5 reps (3×5).
  • The second week you will do 3 sets of 3 reps (3×3).
  • The third week you will do 1 set of 5 reps,1 set of 3 reps and 1 set of 1 rep (5/3/1).
  • The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.
  • After the fourth week, you begin again with 3 sets of 5 reps at a heavy weight than you did the week prior.
  • Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.
  • All of the numbers will be programed into spreadsheet once you input your numbers to find your theoretical or real 1rep max.

This is how the Wendler lifting concept is calculated (what you will be lifting):
Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5

Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3

Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1

Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

Skill/Strength

USE THIS TIME TO FIND YOUR 1 REP MAX.  

Shoulder Press: 1-1-1

Squat: 1-1-1

Deadlift: 1-1-1

(if you would rather use find your "theoretical 1 rep max" by doing max reps at a relatively heavy weight for you (for example: if your previous 1RM was 300 but you wanted to do 275lb for max reps, you could plug both you weight and the number of reps into the spreadsheet provided and it will give you (and calculate) your "theoretical 1RM).  REMEMBER: If you are rather new and your form sucks, or if you've been here awhile and your form still in not up to par, DO NOT DO WENDLER!  

WOD 

5 Power Cleans (95/65)

5 Lateral Burpees over bar

9' AMRAP





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