Workout of the Day (WOD)

Tuesday 11/9/10 Wendler 5/3/1 Strength Program

CrossFit Interbay is taking on a new strength phase over the next few months. We are going to use the Wendler 5-3-1 program to build basic strength.
 
Though the exact schedule to what day the strength are on may change from week to week.  If you miss the strength days, make it up the next time you’re in.
 
The program involves doing three sets of each movement, each one at a progressively heavier load. The last set is as many reps as possible. Where many of the strength focus programs look primarily at increasing your one rep maxes, this program increases the loads at which you can perform multiple repetitions. (your one rep max will increase too) This carries over well to fitness and performance in many areas.
 
Each cycle is four weeks long, with the fourth week being a de-load or back off week. Starting the next cycle, you’d add a max of 5 lbs to your shoulder press max and 5-10 lbs to your back squat and deadlift max to do the calculations from and then repeat the process. Go up slow and enjoy the ride!
 
The two primary limiting factors for most trainees lack in are basic strength and need of functional mobility. We will be looking to improve these two areas over the next few months. You will find that endurance and work capacity can be developed much quicker once a base of both strength and flexible functional movement has been established.
 
If you want a spreadsheet to put your numbers together, email me and I’ll send you an excel spreadsheet where you can plug in your 1 rep max and everything else will be populated.  If not there will be blank spreadsheets for you at the gym.  If you do not know your 1 rep max you can use the next strength day to establish it.

Strength: Deadlift

WOD:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (55/35)

25 Double Unders in between each round of KB Swings

So 10 KB Swings then 25 double unders then 9 kettlebell swings then 25 double unders. etc.. etc..etc..