Monday, August 24, 2015

Hello everyone!

Big shoutout to all our athletes that competing at the D Town Throwdown. Ryan, Holly, Sandra, and Andy put on a great show in the scaled division and had one of their best finishes in the run. Brett H., Katrina, Jaymee, and myself had a great day gaining some experience in the RX division and pushing ourselves out of that comfort zone that will help us grow as athletes going forward into the next competition. Mike, Tanya, Ann M., and Mike Jackson (from CrossFit Saint John) put in one hell of a performance to make it to the semi finals in the RX division and went head to head with some of the big teams in the maritimes. Finally Coach Jeff and his team from Summerside, Kim, Todd M., and Lacey, finished 4th overall in the RX division and won the first part of the finals in a stacked heat. 

Starting tomorrow we get into the first part of our 4 week strength cycle. What we will be doing will be the 5/3/1 Wendler Program and I personally have seen results with and have watched others break through PR barriers, while also improving their overall athletic ability. I have all the information shared on a google doc and will leave a copy of the information in the gym for anyone that wants to get into the gritty details of what we will be doing. 

http://crossfitnorthvancouver.com/wp-content/uploads/2015/03/Wendler-PDF.pdf

This is also a link to the same information as well a calculator below to find 90% of your 1RM. We will be basing all of your lifts off of 90% of your true 1RM. The reasoning behind all of this is in the information attached. For example, if I have a 1RM of 200lbs, my working 1RM for this cycle will be 180lbs. That is, I'll base all my numbers and percentages off of 180lbs. 

http://www.liftcalculator.com/

In the lift calculator you will see why we did ME reps last week for a single set. You can use the calculator or you can use your 1RM and find 90% of that number to work off of for the next couple of months. 

Strength

Deadlift x 5reps @ 75%; x 5reps @ 80%; ME reps x 85%

You have 3 working sets here after 2-3 warmup sets. Take your time between sets and keep your form solid for that final set of ME reps at 85% of your working 1RM. You should be looking at hitting 5+ reps for that final set, but as always I'd rather see 5 reps with perfect form than 15 reps with a rounded back and poor mechanics. 

Conditioning

3 rounds for time

  • 12 T2B
  • 18 Back Squats (115/75lbs) (95/65lbs) (75/55lbs)
  • 24 Box Jumps or Step ups

A little work on our T2B, trying to hold on to the bar for as many reps as possible to get through the set of 12. Try going from the ground for the back squats and then a nice steady pace on the box to finish each round. 

- Team 782