5/3/1 New cycle

We're back! If you've been on track with 5/3/1, we're going to start a new cycle today. If you haven't been doing it, now's a great time to start. If everything is going well, you can bump up the maxes you use for calculating (5# for upper body and 10# for lower body). If you're not hitting your "+" numbers, then you can go with your current numbers. 

Warmup

It's warm out, but don't let that fool you into shortening your warmup. 

400m row (or run) 

3 rounds of Cindy (take your time & use good form)

20 back ext.

20 kettlebell swings (very light)

50 sit ups (How about 50 sit ups a day for the month of July?)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 1 Deadlift

WOD

For time:

4 rounds for time of:

50-calorie row

40 GHD sit-ups (Use the "bench" method or the "bosu ball" method)

30 pull-ups

Endurance

Run 20-30 minutes.... then play some pickup soccer! Or if you're endurance isn't there yet, pick 1 or the other. Stay hydrated!

Burpee Pull Ups

Warmup

100m grapevine (50m each side) 

10 squats 

10 push ups

20 sit ups 

20 back ext.

20 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 4 Bench Press: You get the idea by now.

WOD

For time:

50 Burpee Pull ups

Endurance

Off or run 20 minutes. 

Daniel

Warmup

2 min jump rope

25 Sit ups

25 Back Ext

2 rounds of Cindy

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

Of

WOD

"Daniel"

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Endurance

Run 10 minutes easy. Then do mobility. Then run for 20 minutes at a somewhat faster pace. 

8 Min Amrap

Warmup

2 min jump rope

25 Sit ups

25 Back Ext

2 rounds of Cindy

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 4 Deadlift: This is the "deload" week. You'll do the warmup sets and the "assistance" sets, but none of the "work" sets. Resist the temptation to go heavy or push the assistance sets. This is a week of active recovery. We'll go heavy again next week. 

WOD

8 min AMRAP

5 Chest to Bar Pull Ups

5 Squat Snatch (95/65)

Endurance

Off

Karen

Warmup

2 min jump rope

25 Sit ups

25 Back Ext

2 rounds of Cindy

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 4 Shoulder Press: This is the "deload" week. You'll do the warmup sets and the "assistance" sets, but none of the "work" sets. Resist the temptation to go heavy or push the assistance sets. This is a week of active recovery. We'll go heavy again next week. 

WOD

Karen

150 Wall Ball Shots for time

Endurance

Run 15-30 minutes. This could be tough on your legs depending on how hard you hit Karen. Take it easy. Movement is good. You don't need to go for speed.

Rest

You know the drill. Eat, sleep, recover. Don't skimp on this.

2 Mile Time Trial

Warmup

5 min run

100m grapevine (50m each side) 

10 squats 

10 push ups

20 sit ups 

20 back ext.

20 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

Off

Endurance

Time Trial

2 miles

WOD

10-9-8-7-6-5-4-3-2-1

Pull Ups 

Box Jumps

Wk 3 Squat

Warmup

5 min Run

100m grapevine (50m each side) 

10 squats 

10 push ups

20 sit ups 

20 back ext.

20 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 3 Back Squat

WOD

For time:

75 Overhead Squats (pick your own weight. It will vary widely depending on the individual)

Each time you break, do 5 Toes to bar

Endurance

Off

Wk 3 Bench

Warmup

5 min run

100m grapevine (50m each side) 

10 squats 

10 push ups

20 sit ups 

20 back ext.

20 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 3 Bench Press

Endurance

Off or Run 30-40 minutes

WOD

Off or do skill work on your Turkish Getup

50's

Warmup

400m row

3 rounds of: 

10 squats 

20 sit ups 

10 pass throughs 

5 pull-ups 

10 push-ups

15 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

Off

WOD

800m run
50 box jumps

50 deadlift @135

50 situps

50 wall Ball

50 burpees

800m run

Endurance

Run bike or swim: 20 minutes at a steady pace.

Lunges, situps, burpees

Warmup

2 min jump rope

3 rounds of: 

10 squats 

10 push ups

10 pass throughs 

10 hollow rocks

10 superman 

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 3 Deadlift

WOD

21-15-9

reps of:

lunges (Each leg ½ rep)

situps

burpees

Endurance

Off or Run 10-20 minutes. 

Elizabeth

Warmup

2 min jump rope

3 rounds of: 

10 squats 

10 push ups

10 pass throughs 

10 hollow rocks

10 superman 

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 3 Shoulder Press

WOD

Elizabeth
21-15-9
Clean
Ring Dips

Endurance

Run 30-40 minutes.... or play some pickup soccer!

Rest

Rest! Stretch, do some mobility, hydrate, eat and sleep!

That's the WOD for the day. Let the body get stronger and faster.

Long Run

Warmup

100m grapevine (50m each side) 

10 squats 

10 push ups

20 sit ups 

20 back ext.

20 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 2 Back Squat

Endurance

Long Run

Make this the longest run you've had in the past month plus 5-10 minutes more. The pace should be easy and the terrain can be anywhere. Go long, listen to music or a podcast, or just enjoy the ride!

WOD

Off.... however, since I won't have gym access for a while, I'm going to go heavy with:

"The Bear Complex"

Complete 5 rounds:

Complete the following cycle 7 times each round:

Power Clean

Front Squat

Push Press

Back Squat

Rack Jerk

Rest as needed between rounds

This isn't for time. It's for load. Rest anywhere you want during a round, except on the ground. Start light and increase the load each round. 

We'll do this again, so don't feel like you're missing out if you need the rest. Listen to your body. 

Tomorrow will be a full rest!

Thrusters, Lunges, DB Snatch

Yes, that's correct. More DB Snatches. We're not alternating this time, so you'll fatigue sooner. Make sure your form is solid as you do.

Warmup

400m row or run

15 back ext.

15 sit ups

15 Pass throughs

2 rounds of Cindy 

Mobility

Take your time and work on shoulders, upper back, and chest.

Strength

5/3/1 Week 2 Bench Press

WOD

4 Rounds
15 - Thrusters (95/65)
100 ft - Walking Lunge Steps
10 - Right arm dumbbell snatches (45/35)
10 - Left arm dumbbell snatches (45/35)

Endurance

Run a few strides just to feel fast. 

Burpee Box Jumps & DB Snatch

Warmup

400m row or run

3 rounds of: 

5 toes to bar 

15 back ext

25 sit ups 

 

Mobility

Focus on hips and lower back.

Strength

5/3/1 Week 2 Deadlift

WOD

4 Rounds

10 - Burpees Box Jumps (24")

10 - Alternating 1-arm Dumbbell Snatch (45/35)

Endurance

Off

4 minute Blasts

Long intervals today. This will work your mental toughness just as much or even more than your endurance. We'll do this again, so use a course that you're familiar with.

  

Warmup

2 minutes of jump rope

3 rounds of: 

10 squats 

20 sit ups 

10 pass throughs 

5 pull-ups 

10 push-ups

15 kettlebell swings (very light)

Mobility

Roll out the legs. Work on hip & ankle mobility.

Strength

Off

WOD

Off or work on your Clean & Jerk form.
Clean & Jerk EMOM (every minute on the minute)
5 x1 @ 50%, 5 x1 @60%, 5 x1 @70%

Endurance

4 minute blasts
Run 4 minutes hard (don't hold back), rest 2 min of easy jogging or walking. Repeat 3-8 times.
These are best done back and forth on a stretch of trail or road that's similar each way. That way you can see if you're able to cover the same distance or if you're fatiguing and unable to hold the pace.
Do them until you can no longer cover the distance in 4 minutes. 

Fran

Helen was yesterday with 5/3/1 squats, so we get Fran today to go with 5/3/1 shoulder press.  

Warmup

400m row

3 rounds of: 

10 squats 

20 sit ups 

10 pass throughs 

5 pull-ups 

10 push-ups

15 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 2 Shoulder Press

WOD

"Fran"
21-15-9
Thrusters (95/65)
Pull Ups

Endurance

Off

Helen

I hope you had a good rest day yesterday. Let's start the week with Helen! This is a benchmark workout, so I like to get it into the rotation regularly and see how I compare to past times. I also like 2 other Helen variations that I'm sure we'll see this summer.

Warmup

400m row

3 rounds of: 

10 squats 

20 sit ups 

10 pass throughs 

5 pull-ups 

10 push-ups

15 kettlebell swings (very light)

Mobility

Short roller and lax ball work. Cover all the major areas quickly unless there is something that needs special attention.

Strength

5/3/1 Week 1 Back Squat

WOD

"Helen"

3 Rounds For Time:

400m Run

21 - KB Swings (55/35)

12 - Pull Ups

Endurance

Run 20-40 minutes (depending on your fitness level). If you can make it work, end near water and jump in right afterwards. The colder the water the better!

Rest

Relax and recover! No workouts today. Do some mobility when you have some time. Get out and enjoy the day if you feel like moving, but recovery is the most important thing for today. 

Remember, you don't get any stronger and faster when you're working out. You get stronger and faster when you recover after you've been working out. So, eat some good food and enjoy the rest!

Race or Time Trial

Warmup

3 rounds of:
10 push ups

10 Squats

20 Sit ups

Then:

5min Run

3-5 accelerations (50-100m each)

Mobility

Make sure the legs are ready to go.

Strength

Off

Endurance

Race or time trial. I'm doing a 6 mile trail race. If you're doing a time trial, it should be a 5k if that's your goal race, but it could be longer if you've already built up some endurance and would like to go for some longer races this summer. You could go with a 5 mile or 10k time trial. 

Strength only

Warmup

400m Run
Then 3 rounds of:
10 pass throughs
5 pull-ups
10 push-ups
15 kettlebell swings

Mobility

Work on legs first, then anything upper body that's tight. 

Strength

Week 1 Bench Press

Endurance

Rest or run just enough to shake out your legs. Maybe a mile or a few drills. Plan on a race or time trial tomorrow. 

Deadlift/ Pull Ups

Jim Wendler

Warmup

400m row or run

15 back ext.

15 sit ups

Then 3 rounds of:
5 Toes to Bar
10 Push Ups
15 Squats

Mobility

2 body parts. 2 Minutes each. 

Strength

Week 1 Deadlift

WOD

21 - 15 - 9

Deadlift @60% of 1rm

Pull Ups

Endurance

Run 20-30 Minutes over varied terrain. 

Burpees/ Wall Ball/ HSC

If you have questions or if you need help, shoot me a note or post to comments. 

Warmup

400m row or run

15 back ext.

15 sit ups

Then 3 rounds of:
5 Toes to Bar
10 Push Ups
15 Squats

Mobility

2 body parts. 2 Minutes each. 

Strength

Off (make sure you've done week 1 Shoulder Press) 

WOD

3 Rounds

21 - Burpees

21 - Wall Balls (20/14)

21 - Hang Squat Cleans (135/95)

Endurance

20 Minute bike or run at conversation pace. If you run, check your cadence every few minutes. Try to get a minimum of 45 strides per 30 seconds (counting 1 foot each time it hits the ground).

Note:

Athletes, if you don't have access to a barbell, but you live near campus, shoot me an email and we'll figure something out. If you haven't done your baseline, do that 1st.

5/3/1 Setup

Do your baseline testing today (or finish it) if you didn't get it all done yesterday. That's your top priority (including Jackie). If you're done you can do today's workout. 

Warmup

400m row or run

15 back ext.

15 sit ups

15 Pass throughs

2 rounds of Cindy 

Mobility

Take 5 minutes  and work on 1 body part. Yes, 5 minutes on 1 thing. Use a good roller or a lax ball (depending on the part). 

Strength

Use your baseline 1rm for your lifts and figure out your 5/3/1 program. This is my favorite calculator: 5/3/1 Calculator

Don't change any of the settings unless you've been doing it for at least 6 months. Just set the "boring buy big options" to about 50%.

Today can be week 1 Shoulder Press.

Endurance

"Recovery run"

Run an easy 2-3 miles. 

That's enough for today. If you need to do more, get out and enjoy the day! We'll have a WOD tomorrow!

Baseline

You need to have a baseline in order to measure progress. This should be your first task this summer. You for strength, should measure your maxes in the big lifts. For endurance, we'll use 1 mile and we'll do it twice. Run it as fast as you can, rest for 4 minutes and then run it again. It is OK if your "mile" isn't perfectly measured. It's fine as long as it's close and you can use it again to measure your progress later this summer. 

Those are the essential pieces, but adding 1 more for overall conditioning would be great. You could pick a WOD that you've done before or one that has some movements that you want included in your baseline. Fran is a good one. Jackie is another, but you need a rower. 5 minutes of burpees is a great baseline, but not many of us can choose to do 5 minutes of burpees. 

Set up your fitness journal to record your progress! Without any records, you'll have no idea if you're making any progress. 

Warmup

400m row or run

15 back ext.

15 sit ups

15 Pass throughs

2 rounds of Cindy 

Mobility

Make sure everything is working smoothly. 

Strength

Crossfit Total (CFT)

3 attempts at a 1rm for each:

Back Squat

Shoulder Press

Deadlift

If you have another big lift you want added to your baseline, now's the time. Also, while the CFT only records your best of 3 attempts, you should feel free to give it an extra attempt or 2 if needed to find your real 1rm. Make sure you only count reps with proper form. Once it turns to garbage, you're done. Do not go to failure.

Endurance

Run 1 mile

Rest 4 minutes

Run 1 mile

Make sure to record both times. Do not hold back on the 1st one. Give it your best on both!

WOD

Probably best to do this several hours after the other parts or even tomorrow in order to use it as a baseline. I'm going with....

"Jackie"

For time:

1000m Row

50 thrusters @45#

30 pull ups