5 x 3-position clean (low to high) + 1 jerk – rest 60-90 seconds
then…
Open WOD 13.5
4 minute AMRAP of:
– 15 Thrusters (100 / 65 lbs)
– 15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
If you do not make it to the second round, the workout becomes 4 rounds for time.
Jim Wendler’s 5/3/1 strength cycle has stood the test of time in the world of powerlifting. Powerlifting a focus on training the basic multi joint movements and a foundation of our programming at EDCF. Wendler states that “the bench press, parallel squat, deadlift, and standing press have been the staples of any strong man’s repertoire. Those who ignore these lifts are generally the people who suck at them. If you get good at those, you’ll get good at other stuff, as they have such a huge carryover.” Now are we training for Strongman competitions or to just get huge? Not necessarily. We would like to strengthen joint and core stability as well as overall raw strength which will carry over into other types of training inside the gym or sport/life outside the gym.
Matt M. testing a 1RM strict press
The key to Wendler’s program is the basic concept periodization, a method that has been in strength and conditioning for quite a while. Does that make his method new and novel? Not at all. It is simplified and effective though. Basically the method is designed to start light with more reps then move heavier decreasing the number of reps on a certain movement each week. At the end of the cycle you take a deload week(s) then add about 5% to your previous max and start again. A typical four week Wendler 5/3/1 cycle looks like this:
Week 1: 3 x 5 Week 2: 3 x 3 Week 3: 3 x 5, 3, 1 Week 4: deloading
Week 1
Week 2
Week 3
Week 4
Set 1
65% x 5
70% x 3
75% x 5
40% x 5
Set 2
75% x 5
80% x 3
85% x 3
50% x 5
Set 3
85% x 5+
90% x 3+
95% x 1+
60% x 5
We are starting off putting this method to work on the strict press. If favorable results ensue, look for this method to also be applied to the bench press, low bar back squat, and deadlift.
An all new CrossFit Prep Course starts tonight! The prep course is 8 classes in duration and usually start at the beginning of each month. The classes will be held MWTh nights for the next two weeks and only on MW on the third week. All classes will start at 8:30pm and end around 9:30. The cost for the eight classes is $150. Spaces are limited so let us know if you would like to join in!
If you are a member and have a friend complete the prep course AND sign up for regular classes, we will give you your next month for half off! Our way of saying ‘thank you’ for spreading the word.
We are now in week 4 of the 2013 CrossFit Open. Join us as our athletes take on workout 13.4 tomorrow at CF White Rock at 12:30pm. If you’re taking on the WOD today in class, this video goes over tips to help out your efficiency with the movements. We will be going over movement prep before the WOD to help clear up any issues with toes to bar or clean and jerks.
Take advantage of our 7 Days for $7 special! Attend our classes, learn the format, and join our vibrant community without any prep courses or restrictions. Simply find a time that works best for you and get started!
