As you can tell we are beginning our winter strength program. The strength days will be Monday, Tuesday, and Thursday. The only difference on strength days is the wod will be slightly shorter than normal and should be around 10 minutes. The Wednesday and Friday workouts will be longer wods in the 20-30 minute range (can you say named workout) and will include some mobility and core work in the beginning. As always the Saturday Hopper workouts are a mystery but a lot of fun!!!
Strength Work: Deadlift – this is our second day of strength work and it will be in the same format as Monday.
You will need to know your 1RM for the deadlift. You should know this from your CrossFit Total workout. If not we can start you with a base weight.
You will use what is called a working weight for the actual workouts. To find your working weight we will take 90% of your 1RM and that will be your working weight. Ex: 1RM is 220lbs for the deadlift. Take 90% of that weight (220 X 90% = 198lbs) and round to the nearest 5lbs. So the working weight for 220lbs would be 200lbs.
Deadlift – 3X5 Work Sets
Warm-up sets
1X5 40% (of working weight)
1X5 50% (of working weight)
1X3 60% (of working weight)
Work sets
1X5 at 65% (of working weight)
1X5 at 75% (of working weight)
1X5 at 85% (of working weight)
William clearing the big box with ease!
wod: 3 rounds for time
12 Hang Cleans
12 Box jumps
12 ring push-ups
Run & Endurance: Time Trials!
1 mile TT, Rest for 5:00; 800m TT, Rest for 3:00; 400m TT, DONE.
I’m excited about this 5-3-1 stuff and the strength gains I hope to achieve over the next few months. The lifts that we will be targeting are the military press/strict press, deadlift, squat, and bench press?
We will not be targeting the bench press but we will be working on the press, deadlift, and squat.
I think it will be a good balance of fitness and strength work for our winter months. I look forward to starting Spring a stronger athlete!
I can’t make it tonight, Can I do the deadlifts before the 6:30pm class on 10/27 like at 5:30pm My max weight is 95 lbs
Rick – Tomorrow will not work since we have a long wod planned and the bars will be in use. Talk to one of us next time you come in and we can see if we can find a makeup time. If it doesn’t work out, no need to worry – we’ll be doing DL every week for a while so you’ll get plenty of time on the bar.