Monday, March 25, 2013

Monday, 3/25/2013

CFE coaches felt it was a good idea to wait until 4:30 this morning to tell everybody that workouts were cancelled, so:

AM Garage Lifting

Warmup - squats, shoulder mobility

Strength - 

5/3/1 Press
10 x bar
5x65 (warmups)
5x85
5x95
1+ x105 (5 reps)

//Side question - I haven't read the Wendler book, how do you determine what your training max is for the next cycle?

1a) barbell ab wheel 3x8
1b) 1-1/4 front squats - 3x5x155

2a) barbell tricep skull crushers 3x8x65
2b) diamond pushups 3x10

Sunday, 3/24/2013

Rest day.  Quads are jelly today.  Lots of foam rolling and my little hand massage roller thingy.

Saturday, 3/23/2013

Warmup - ~600m run, jumprope, mobility, MU and wall ball practice

MetCon - CrossFit Open WOD 13.3
AMRAP 12
150 wall ball shots, 20#
90 double unders
30 muscleups

244 reps (that's 4 muscleups)

I hate Dynamax wall balls now :)

Still ranked second overall for the affiliate though!

2 comments:

  1. Jeff, if you progress according to the program (I am making the assumption that you are doing 5/3/1 for Raw Strength vice Powerlifting) there are two ways to reset your numbers for the next wave:

    1. Recommended for wave 1 to wave 2 progression; simply add 5lbs to upper body lifts and 10lbs for lower.

    2. Take your best rep maxes for your lifts and estimate your new 1-rep max. Take 10% off of your new 1-rep Max and start your next wave at 90%.

    I am doing the former because I like to see the largest increases from wave to wave or cycle to cycle.

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    Replies
    1. Thanks, NQ! I was thinking it would be one of those two, wasn't sure if there was some universally accepted way to do it between the two.

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