(Photo: Jon Shewchuk)

CrossFit WOD

“Barbara”

5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Rest 3 minutes between rounds. Add times from each round to get total time.

(Photo: Jon Shewchuk)

CrossFit WOD

Deload Week

Press
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

1:
Row 500m.

Rest 1 min.

2:
Row max distance in time taken to complete part 1.

Rest 2 mins.

3:
Row distance achieved in part 2 as fast as possible.

Rest 3 mins.

4:
Row max distance in time taken to complete part 3.

1 Burpee penalty for every 10m difference between part 1 and part 4.

We are thrilled to announce our second  “Girl Power” workshop on Saturday, June 8th from 1-3.

$5.00 to register; $25 includes tank top

Register here.

Agenda:

1:00-1:30 Warm-up and POSE Running Drills

1:30-2:00 Running Focused WOD

2:00-3:00 Refreshments, “All about Racing discussion”, Lululemon Running Booth + Raffle

Details:

1:00-1:30 Warm-up and POSE Running Drills

• Standard warm-up
• Pose Drill #1:  Hands against the Wall, feet running
• Pose Drill #2:  Pull, Pull, Pull
• Pose Drill #3:  bare feet lines of 3-4 down and back
• Pose Drill #4:  All around the world
• Repeat 1-4

1:30-2:00 Running Focused WOD

• This is for a focus on 5-10k speed, as it is very ballistic movements, yet has length so reinfornces endurance
• 5 rounds
  • 20 box jumps/step-ups
  • 10 chin-ups
  • 10 db thrusters
  • 1 minute KB swings
  • 1 minute rest

2:00-3:00 Refreshments, “All about Racing discussion”, Lululemon Running Booth + Raffle

• Have refreshments, Lululemon running clothes to shop,  and hand out tshirts with CFP logo on front and “run like a girl” on back
• All About Racing
  • Mentality
  • Prep
  • Tapering
  • Day of
  • During
  • Recovery
  • Lululemon Raffle
    • 1 person wins a PRIVATE running party at Lululemon! Including fittings, refreshments, goal setting!

Please register here.

(Photo: Jon Shewchuk)

CrossFit WOD

Deload Week

Deadlift
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

1min. AMRAP:
Jump Lunges.

Rest 30 Seconds.

1min. AMRAP:
Air Squats.

Rest 30 Seconds.

1min. AMRAP:
Burpees.

Rest 30 Seconds.

1min. AMRAP:
Double Unders.

Rest 1 minute.

Repeat. Rest 2 minutes. Repeat.

Join CFP on this always challenging and fun day hike. We will meet at the gym at 7:30 am on June 15th, and shoot to be back by late afternoon/early evening. Driving volunteers are needed! Please click above to register so we can have an accurate count on drivers needed. Register here!

(Photo: Jon Shewchuk)

CrossFit WOD

“Kelly”
5 Rounds:
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Staff Researcher Dan Medeiros writes the occasional article on things we’d like to dive a a little deeper into. Ideas for Dan? Let us know in the comments.

For the past few weeks at CFP, the strength-and-skill portion of classes have included an extra challenge that’s left athletes lying face-up on the mats sweating and gasping for breath: math.

We’ve been using a training program called 5/3/1 created by powerlifter Jim Wendler. 5/3/1 is a four-week cycle designed to make you a powerful barbell monster and boost your maxes in four lifts: deadlift, back squat, overhead press, and bench press. It’s a straightforward program, but it’s got a weird twist: Wendler doesn’t want you to train based on your 1-rep max, but with 90% of your 1-rep max.  So if the set is squats at 80%, you have to multiply your actual 1RM by 0.9, then use 80% of that number.  Hence all the calculators hanging around over by the whiteboards, and athletes fiddling with their phones in class. Squatting for reps with heavy weight until near-failure is tough enough — 5/3/1 makes you do multiplication first.

This isn’t just for mental fitness. There are important reasons why the 90% rule is worth it, and why it’s crucial to get the most out of the program:

- It’s manageable. Not everyone can handle lifting close to their 1-rep max four times a week. That’s tough on anyone. 5/3/1 avoids this by making you start light.  That way you can build strength at a nice, steady pace without feeling burned out by the end.  “Starting too light allows for more time for you to progress forward,” Wendler says. “Since you won’t be handling heavy weights all the time, it’ll keep your body fresh and you won’t plateau or regress.”

- It’s good for the ego. Remember your 1RM deadlift? You probably worked your butt off for it, straining and shaking to pull that bar off the floor.  You were super proud of that number.  Having to cut 10% off that number and train like it’s your max is going to keep you humble — reminding you that it’s not your true upper limit, but only one milestone on the road to total incredibleness. Just remember: “You don’t have to train maximally to get strong,” Wendler says. “You just have to train optimally.”

But most training days include a last set where you go all out and lift as many reps as you can stand at the heaviest weight. Those AMRAP last sets are a great ego boost.  Think of it as setting rep records instead of weight records.

- It helps build long-term strength. Setting a new 1-rep max is a great goal, but it’s not the only indicator of strength. Learning to move a lot of weight multiple times is how people become mindbogglingly strong — not just testing how much they can lift once.

You can actually use those AMRAP last sets to calculate what your new max would be if you tested it again.  Wendler’s book has a math formula to use (the guy loves math), but check out strstd.com for a quick and easy calculator.  Plug in the number of reps you managed on the last set and the weight you lifted, and it’ll show you a theoretical 1-rep max.  It’s spooky how accurate it is, too.  Let’s say you tested your overhead press 1-rep max at 125 pounds, and training with 5/3/1 you press 105 pounds for 7 reps. That figures to be a 130-pound max. Boom — you’re actually stronger now. High five.

So all that figuring of 70% of 90% of 100% of blah-blah-blah — there was a point besides getting you to brush up on your arithmetic.

Want to know more? Get the “5/3/1” book here, read an interview with Wendler on T-Nation here [http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength], use this free online 5/3/1 calculator [http://strstd.com], or learn more about the man himself at JimWendler.com.

(Photo: CFP) CFP Bootcampers hard at work!

1-month of Unlimited CFP Boot Camp only $62! Save over 50%! What better way to get your friends, family, enemies and frenemies into CrossFit. Go! Tell the masses! Two days left for this deal. See more here!

CrossFit WOD

Deload Week

Bench Press
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

3 Rounds:
Row 500m
40 Double Unders
30 Sit Ups
20 Pull Ups (Comp: C2B)
10 Burpees

(Photo: Jon Shewchuk)

The Week Ahead – Coach Josh

This week is our Wendler De-Load week.  This is the week to get some light work in, and prime yourself for the next month of training.  Deload means Deload, recover!  In the second four week phase, we will be increasing the maxes (base number we are calculating with, not the weight on the bar) that we are basing our percentages on by no more than 5 lbs for upper body lifts, and 10 lbs for upper body lifts. For metabolic conditioning,  we have a great variety of challenges this week from some more of the classic “girls”,  to running/rowing,  and bodyweight pieces.  I’m sure everyone will get something they like this week.  Dan Medeiros will also be publishing his debut article on the CFP website as a new staff researcher, hope you enjoy it!

CrossFit WOD

Deload Week

Back Squat
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

For Time:
800m Run
40 Wall Balls (20/14)
20 Toes to Bar
400m Run
30 Wall Balls
15 T2B
200m Run
20 Wall Balls
10 T2B

(Compare to 10/12/12)

(Photo: Jon Shewchuk)

*Note – There will be no 8am class today.

CrossFit WOD

Overhead Squat
3 x 5 @ 70-75%

AMRAP 4:
Thruster(Rx: 75/55, Comp: 105/75)

Rest 1 min.

AMRAP 4:
Double Under

Rest 2 mins.

AMRAP 4:
Thruster

Rest 2 mins

AMRAP 4:
Double Under