GO HERE to reserve your place at the early bird price.
**Do it soon because this will sell out!**
So now that you have a good idea of what your 1RM is on the three primary lifts, let's start a new strength cycle. For those of you that have been around a while you may remember Wendler 5/3/1.
One thing to note is that on the last set you will do the assigned amount of reps and then keep doing reps until failure. Also this is based on 90% of your 1RM. So whatever your new 1RM is, multiply it by .90 and base all of these percentages off that 90% of your 1RM. Example: 400lb x.90%=360lbs. 360lb x .65%=235. So someone with a 400lb deadlift will start their first working set at 235lbs.
65% x 5
75% x 5
85% x 5+ (go till failure) **If you are not keeping a workout journal to track your progress, this is a really good time to start** Metcon:
With a continuous running clock complete the following:
Minute 1: do 1 HSPU then 1 Deadlift 225/185
Minute 2: do 2 HSPU then 2 Deadlift
Minute 3: 3 HSPU, 3 Deadlift
...and so on until you can't complete the required reps for that minute. Your score is the last round you completed all of the reps plus the reps you got on the round you did not finish.
SEACITY CROSSFIT & WhiteCap CrossFit WILL BE HOSTING A COMMUNITY BEACH WOD THIS SATURDAY (8/30) AT 10:30AM **MEET AT WHITECAP BEACH IN FRONT OF THE HOLIDAY INN AT 10:30 SHARP**. Call or message us for more info! SEE YOU THERE! (SEE MAP BELOW FOR DIRECTIONS)
take 358N (S.Padre Island Drive) over the JFK causeway to the island