Beginning this coming Monday, November 1st, we will be undertaking a new, more focused strength progression inspired by Jim Wendler’s extraordinary book, 5/3/1. We will be focusing on three main lifts: squat, deadlift, and press. These lifts will be performed prior to a shorter metcon on Monday, Wednesday, and Friday respectively. For this program to prove effective, it is required that all athletes follow the prescribed percentages of their corresponding week’s work. The breakdown is as follows:
5 reps of 65% 1 Rep Max
5 reps of 75% 1 Rep Max
5+ reps of 85% 1 Rep Max
3 reps of 70% 1 Rep Max
3 reps of 80% 1 Rep Max
3+ reps of 90% 1 Rep Max
5 reps of 75% 1 Rep Max
3 reps of 85% 1 Rep Max
1+ reps of 95% 1 Rep Max
Week 4 (Deloading):
5 reps of 40% 1 Rep Max
5 reps of 50% 1 Rep Max
5 reps of 60% 1 Rep Max
Where you see a “+” after a prescribed rep count, that means that you will perform that number of reps plus however many extra you can rep out prior to failure. Do not go to failure.
The deloading week allows for recovery and must be strictly adhered to just the same as the previous 3 weeks. All lifts are based off your 1-rep max so please refer to your most recent CrossFit Total to find your respective starting points. If you do not have a 1-rep max, you may do one of two things (up to your coach’s discretion):
Spend the class time finding a 1-rep max from which to start or…
Estimate your 1-rep max based on your previous performance of multiple reps of a given exercise during our 3X5, 5X3 or 1X5 efforts. The following formula can be used to arrive at an estimated 1RM:
Weight x Reps x .0333 + Weight = Estimated 1RM
Use the calculator below (generously provided by Brickhouse CrossFit) to determine your loading prescriptions for the first 4-week cycle. Jim Wendler recommends basing your initial percentages off of 90% of your 1RM. The calculator below has that function already built in so simply enter your true 1RM and the prescriptions provided will reflect that slight reduction. Our next time around, we’ll add 10 pounds to the starting point and begin the next 4-week cycle.
Be patient. Follow the program. Get stronger.
Enter your 1 Rep Max below to calculate your 4 week cycle
Danielle H. is one of the shining examples at CECF of not only consistency but also making her workout part of her busy days. She doesn’t let the hectic schedule of a mother keep her from getting her workouts in and steadily progressing. She recently enjoyed a PR of 225 in the deadlift portion of our most recent CrossFit Total effort! Danielle even makes time to help new mothers get back into shape as a Stroller Strides instructor too! Today the Cutting Edge CrossFit family would like to wish her a very happy birthday and give a big thanks for all of her hard work!
Started CrossFit: I had originally talked my husband, Mark, into joining Cutting Edge because I had heard Brandi Heise talk about how much she loved it and what a fantastic workout it was. I really wanted to do it, but Mark needed it more than me and we couldn’t afford for both of us to join. Well, Mark worked in Ontario, so it wasn’t working out logistically for him to get to CE for the class times. So I generously offered to take over his membership. I have been here since August 2009, when Brody was almost 9 months old. I can’t imagine not being a part of Cutting Edge now. It has changed my life.
Favorite Lift: Deadlift
Least Favorite Movement: Wall balls
Favorite WOD: Cindy or Mr. Joshua
Least Favorite WOD: Filthy Fifty
CrossFit Goals: One of my goals, just like the many other people at CE, is to one day be able to do a muscle up. On a daily basis, my goal is to simply improve my times and increase how much weight I am lifting in each WOD, and to have fun while doing it. I love the camaraderie in CrossFit. It is an individual sport, but it feels like a team sport because we all go into battle together.
Best CrossFit Accomplishment: This is a tough question! I am proud of being able to do pull ups and double unders because those took lots of practice to get. I am proud of one workout I did last month when I did 75# thrusters. That is the only WOD so far where I thought I was going to puke. But I guess I am simply proud to be a part of the CrossFit family. I feel like it is a small clan of people who all share this secret, incredible experience every day and it makes my heart smile to know that I am a part of it.
WOD – 10.28.2010
400 m run
21 box jumps
15 Russian swings
9 ring pushups (sub parallette pushups or hand-release)
For our purposes, assistance exercises will refer to those exercises that develop movements and parts of the body associated with the main exercises in our program. You may have experienced one last Friday when many of you performed Good Mornings for the very first time. Today we’ll look at an extremely useful exercise that can help you develop strength that can be applied to the classic lifts – the Romanian Deadlift a.k.a. RDL.
“The RDL begins with the athlete standing with the feet in the pulling position and the barbell hanging at arm’s length with a clean grip. Whether the athlete arrives here by pulling the bar from a rack or deadlifting it from the floor is immaterial. The important point is that the exercise begins and ends at the top instead of the bottom like the conventional deadlift. From the standing position, the athlete will flex the knees slightly and maintain that slight degree of flexion as he or she flexes at the hip with the back locked in absolute extension, lowering the torso as far as flexibility allows with the back properly extended, keeping the barbell in light contact with the legs. The motion is then reversed, and the athlete returns the torso to vertical without extending the knees again.”
Additionally, revered strength coach Dan John gives these pointers:
If possible start from blocks or on the pins outside of a power rack.This curbs the desire to mimic the SLDL (still-legged deadlift).
Utilize a snatch grip.
Shins should be vertical to your feet the whole time. (Don’t bend your ankle joint at all!!)
Unlock your knees – just a little.
Slide the bar along your thighs. Keep contact.
Your weight should ALWAYS be on your heels. (lift your toes to get the feel)
Move the bar down by pushing your bum back as far as it can go.
Simultaneously, as you push your bum back, try to place your chin on the wall in front of you.Really work to jut your chin out there.
Moving your bum back and your chin forward, lower the bar (past your knees) and then stand up (with the slight knee bend in tact).
Go light and work the movement with proper form. These can blast the hamstrings just as potently as the good mornings did last Friday so don’t get reckless. We’ll be embarking on a new strength cycle on November 1st (stay tuned for details in this coming Friday’s post) so be sure that you’re “leaving some in the tank” for that new quest.
Above you’ll find one example of many of the excellent videos put out by Again Faster. Jon Gilson walks the viewer through basic and advanced movements alike in his series called the Mic’d Instructor. Watching these videos can provide new insights into various skills and lifts. It does require a bit of extra time to sit through the videos but I assure you they are all well worth the watch.
What if you are just too busy and always on the go? Well, if you’re an iPhone, iPod touch or iPad user, you’re in luck. RoadToRx is an application that gives you the ability to stream instructional CrossFit videos from your favorites coaches on your iPhone. The videos are presented in the categories of Power Lifting, Olympic Lifting, Kettlebells, Gymnastics, Swimming, Running, Rowing and Jumprope. Each category has videos from the CrossFit website.