Strong People…


We’ve been working for about 2 months now on pressing, deadlifting and squatting uncommonly well, and all of us are moving significantly better because of it.  Not to say that there isn’t plenty of room for improvement for even the best of our athletes, but everyone is really moving very well.  With that foundation more firmly in place, now it is time to move into the next phase…

We are going to start adding to our Virtuosity Cycles that we’ve been warming up with a specific strength building phase. This isn’t my brain child, it is the 5-3-1 system. It’s simple, it’s effective and it’s perfect for Crossfit.  We’ll be focusing on 4 lifts; Squat, Bench Press, Deadlift and Strict Press.  (Wow! It seems like we just tested them this week. Weird, right?)  We’ll go through each lift 4 times. The first time you touch the weight you’ll do 3 sets of 5 reps with the prescribed percentages. The next time it will be 3×3, the next time it will be a set of 5, then 3, then 1. The last time it will be back to 3×5 but at much lower weights.  The schedule is on the new whiteboard to the right of the main whiteboard.  If you are able to come and do each lift one time a week, it will take you 4 weeks.  If you can only do it 3x/week, it will take a little longer.  Here’s the kicker: EVERYBODY SHOULD DO EVERY REP!!! And because not everybody is here all on the same days, that means that we won’t all be doing the same barbell movement at the same time every day. That’s ok. It also means that you will have to keep track of where you are in the cycle. You can do this by filling out your notebooks (if you don’t have one, there’s a stack of fresh ones on the shelf) and by tracking your work on Beyond the White Board.  (Your membership to that site comes free with your membership here. Simply sign up and then request to be added to our Box.)  The coaches will absolutely be here to help you, all you need to worry about is remembering what lift you’re doing that day.

So on the days that you squat, do the squat warm up, days that you press, go ahead and do the pressing warm up and days that you deadlift do the deadlift warm up progression. The only difference in the daily classes will be during the first half, where the Barbell section will typically be one of those 4 lifts, or a skill set like pull ups, muscle ups, pistols or handstands as well as more mobility practice to work on during that time if you have already finished your barbell work for that week. We will all still warm up together, lift together WOD together, and cool down together, there’s just going to be a few different barbell movements happening at the same time for a little while.

I am very excited to see where this takes all of us!  In the middle of March, we are going to retest the Total and the 1RM Bench press to see the progress that we have made.  That should give everybody sufficient time to get though at least one round, and possibly start another.  All the details are here at the box, so when you come in for the first time next week, start squatting!

– Tim

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