CrossFit WOD
As many rounds in 10 minutes as possible of:
5 Ring Rows
10 Sledgehammer Strikes (alternate hands)
20 Overhead Walking Lunges (25/45#)
Strength WOD
Make up any of the Wendler lifts you missed
Practice Clean & Jerk Form
Friday, 30 December 2012
Thursday, 29 March 2012 by
Thursday, 29 March 2012
Thursday, 29 March 2012 by
CrossFit WOD
Beginners: 3 Rounds
Intermediate: 4 Rounds
Advanced: 5 Rounds
10 Chest-to-bar pull-ups
10 Ground-to-overhead (30/45# dumbbells)
100m Farmer’s Carry (25/45# plate)
Strength WOD
Wendler Week 4 Shoulder Press
Wednesday 28 March 2012
Wednesday, 28 March 2012 by
CrossFit WOD
3 Rounds of:
10 Box Jumps (20/24″)
10 Kettlebell Swings-CrossFit style (35/53#)
10 Wallballs (14/20#)
Wendler WOD
Back Squats
Warm-up
5 @ 40%
5 @ 50%
3 @ 60%
Workout
5 @ 40%
5 @ 50%
5+ @ 60%
If you need to make-up weighted pull-ups, do it today
Tuesday, 27 March 2012
Tuesday, 27 March 2012 by
CrossFit WOD
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Wendler Week 4
Weighted Pull-ups
Warm-up
5 @40%
5 @50%
3 @60%
Workout
5 @40%
5 @50%
5+ @60%
Thursday, 22 March 2012
Wednesday, 21 March 2012 by
CrossFit Games
Workout 12.5
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Wednesday, 21 March 2012
Wednesday, 21 March 2012 by
CrossFit WOD
5 rounds for time of:
5 Handstand Push-ups
5 Front Squats 135 lbs
5 Ring Dips
Strength WOD
Wendler Week 3 Back Squat
Squat 5 reps @ 75%
Squat 3 reps @ 85%
Squat 1+ reps @ 95%
Thursday, 15 March 2012
Wednesday, 14 March 2012 by
CrossFit Games
Workout 12.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Wednesday, 14 March 2012
Tuesday, 13 March 2012 by
Wendler Strength Training
Week 2 Deadlift
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
Jeremy
21-15-9 Reps of:
Overhead Squats
Burpees
Burpees
Mobility WOD
Tuesday, 13 March 2012
Monday, 12 March 2012 by
Wendler Strength Training
Week 2 Shoulder Press
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
Tabatas!
8 x :20/:10 intervals of the following
(4 minutes per round)
(4 minutes per round)
Kettlebell Thruster (35/53#)
Rest 1 minute
V Sit-ups
Rest 1 minute
Air Squats
Rest 1 minute
Kettlebell Swings (35/53#)
Rest 1 minute
V Sit-ups
Rest 1 minute
Air Squats
Rest 1 minute
Kettlebell Swings (35/53#)
Mobility WOD
The Answer? Wendler 5/3/1 Series
Monday, 12 March 2012 by
How do I do Wendler 5/3/1?
- DOWNLOAD the spreadsheet and save it.
- Enter your 1-rep maxes. If you haven’t done a true 1-rep max this month, we will help you use the spreadsheet to calculate your theoretical 1-rep max
- BRING the spreadsheet with you everytime: Print it, download it, tattoo it on your arm, whatever it takes to get the information here at the same time you are.
- Lift the weights as prescribed
- Record your results in Beyond the Whiteboard.
What is Wendler 5/3/1?
- Wender 5/3/1 is a proven platform for developing raw strength in the following lifts:
- Shoulder Press
- Deadlift
- Weighted Pull-ups (the Wendler series normally has bench press)
- Squats
Why should I follow the Wendler series?
Strong people are harder to kill than weak people, and more useful in general. ~Mark Rippetoe
How long does the program last?
- 24 weeks.
- Each month you will do sets of 5 the first week, 3 the second week, 1 the third week, followed by a deloaded week to allow for recovery.
What if I miss a scheduled workout, how can I do Wendler 5/3/1?
- Double up the exercises. The best pairs are: deadlift & shoulder press; back squat & weighted pull-ups.
- We will program one lift per day, so you will need to either come early to get both lifts in or stay after the CrossFit WOD. Either is acceptable.
I’m injured or recovering from an injury, can I do Wendler 5/3/1?
- Absolutely, within the given limits of your recovery. One month of Wendler 5/3/1 has made a BIG difference increasing my hip and knee performance.
- It is crucial that you use your CURRENT 1-rep max. This is a long-term plan designed to take you from mortal to Mt Olympian.
The weights seem light to me, what should I do?
- Trust the numbers, this is a long-term progression and when you finish you’ll start again.
- Work on doing each rep PERFECTLY. We really don’t care how much you can lift with bad form.
What if I can’t remember my weights for each workout?
- 25 burpees has been shown to bring the memory to the surface.
- You can then use the computer in the office to look up your numbers.
