Starting 5/3/1 today!

Quote of the Day:

"Forget yesterday and forget tomorrow"

(CrossFit Oahu)

Strength-

Week 1

Military Press-5/3/1

Set #1-65% of 1RM

Set #2-75% of 1RM

Set #3-85% of 1RM

all reps of 5

Metcon-

AMRAP 3 minutes

 5 KB Swing/5 Burpees/10 Squat hops

Rest 1:30

repeat for 3 more cycles

In the month of June were going to turn it up a bit in our strength department and start following Jim Wendler's 5/3/1 program, "The simplest and most effective training system for raw strength".  I'm a big fan of Freddy Camacho and his box CrossFit One World down in Cali and I have been highly impressed with the results his athletes are achieving.  As always I'm always looking on the best ways to take care of my Stone Way family and I thought this is a great path to take.  This program is for everyone, not everyone has to jump on board but I am going to highly encourage you too.  Since everyone is tracking there stats in their journals this will be an easy program to track.  I'll tell you how much weight you are using and then you'll go at it. 

The way we'll set this up for class is, there will be 2 types of warm-ups.  The group warm up as usual or the strength warm-up.  If you do not decided to follow this program, again that is fine but we will still have pure strength days so you definitely won't be without. 

Get excited guys and gals because you are going to see some killer strength gains!

How to Build Pure Strength

by Bryan Krahn

"If you don't know who Jim Wendler is, you're probably not very strong."

He's senior editor and sales manager for Elite Fitness Systems, and Elite founder Dave Tate's right-hand man. He cut his teeth in the strength game on the college gridiron, first as a player with the University of Arizona and later as a strength and conditioning coach with the University of Kentucky. Then came years under the bar at Westside Barbell, which overlapped with his affiliation with Tate at Elite.