Workout of the Day (WOD)

Wednesday 4/2/14

Now the Open is over we will start a regular training routine again.  So this week we will be establishing 1 rep max's.  So the next couple of months we will do a Wendler 5/3/1 cycle as a cycle to build some raw strength.

The core philosophy behind 5/3/1 revolves around the basic tenets of strength training.

Basic Multi-Joint Lifts

The squat, deadlift, and shoulder press have been the staples of any strong person's repertoire. Those who ignore these lifts are generally the people who aren't good at them. If you get good at those lifts, you'll get good at other lifts as well since they have so much carryover into other movements.

So let's establish those new 1RM's and let's lift some weights  :)

Peter completing 14.5

Peter completing 14.5

Ella and Ryan are so happy because they completed 14.5, now they can sit back and watch everyone else do it.

Ella and Ryan are so happy because they completed 14.5, now they can sit back and watch everyone else do it.

I think everyone felt like Paul after completing 14.5

I think everyone felt like Paul after completing 14.5

I almost forgot, if you're interested in playing on the CFIB Co-ed softball team email ron@crossfitinterbay.com.  The games will start in June and the games will be Sundays in Queen Anne.  If we have enough interest, we will make two teams.  These are a lot of fun, so let's play some ball this summer.

Strength:  Establish 1RM Deadlift

WOD:
8 Minute AMRAP
5 HSPU
10 Push-Ups
15 V-Ups

In all seriousness, this granny has great taste in music and great dance moves.