Strength
Back Squat 5@65% 5@75% 5@85%
WOD “Helen”
3 Rounds of
- 400 Meter Run
- 21 Kettlebell Swings (54#/35#)
- 12 Pullups
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Back Squat 5@65% 5@75% 5@85%
WOD “Helen”
3 Rounds of
Cliff’s Notes for tomorrow: the last set of squats is 5+, meaning you do at least 5 and then continue on until right before failure. Much more explanation of this cycle below!
——
Hey everybody, as your (temporary) new programming wizard, I wanted to point a few things out as we start this new cycle, particularly with regards to the lifting.
– The percentages we are using are going off of a training max. This training max is defined as 90% of your current 1RM. If you don’t have a 1RM for a given lift, your trainer should have you perform a 1RM/3RM/5RM on that lift this week so that you can continue with the cycle in the following weeks. Use calculators!
– The last set of each lifting session is defined as “5+” or “3+” or “1+”. This means that you do at least 5 or 3 or 1 of the given exercise, and then continue on with the set to do as many as possible until failure/almost failure. For press and bench press going to failure is probably ok, but for DL and squat it’s better to leave one in the tank especially if form is starting to break down. As an example, here’s how tomorrow’s back squats would go if your 1RM was 200#:
Training max = 90% of 200 = 180#
– warm up sets at your discretion
– 1 set of 5 at 65% of training max = 130#
– 1 set of 5 at 75% of training max = 150#
– 1 set of 5+ at 85% of training max = 170#
One last point – documentation is REALLY important for this entire cycle. If you always forgets your lifts, write them down on a piece of paper that we can keep at the gym! The only numbers you need to know are the training max numbers, but they’re really important for this to work right. There’s a spreadsheet that I’ll try to get linked onto our site that does all the calculations for you. If you can prepare ahead of time and know the weights you’ll be using for each set that’d save you and the trainers a lot of time. It might seem a bit complicated at first, but the format stays pretty similar throughout the cycle so once we get past the first week or so it’ll be easy.
If anybody has comments/questions/etc about what we’re doing over this cycle, feel free to email me at jason@crossfitcharlottesville.com.
bah of course I screwed up the math in my example…sigh. The weights for those sets should be 117, 135 and 153, respectively.
Also, more recent Helen:
http://crossfitcharlottesville.com/2011/02/27/monday-workout-helen/
Since I’m here:
BS: 3×5 @ 270
No WOD
Math + CrossFit? I’m very excited.
If only we could add cell culture!
pretty sure those things growing in the trashcans qualified as a cell culture…haha.
BS: 116, 133, 155 (8 reps)
WOD: 10:42 rxd PR
BS: 170-195-220(6) Set my 1RM @300 to get some heavier sets for the cycle. We’ll see how it works out for me.
WOD: 9:19 Rx. 31sec slower than last time. Ohh well. Get it back next time.
During my second set of Swings a car with two old ladies pulled up in front of my garage to ask if I knew where the dumpster was. Without stopping I quickly yelled back “Behind you. Check your 6!”. I am officially a pilot. Damn.
BS: 79, 94, 101
WOD: 13:41 (35# russians, blueband PUs)
BS: 67, 89, 99
WOD: 13:48 (20#, rb&jumping)
160, 185, 210 (10)
11:38 rx
Squat: 85, 97, 110 (7 reps)
WOD: 13:56 (35#, BBPUs)
1.5 minutes slower than February, but 10# heavier, BBPUs the whole time vs. green band on rounds 2 & 3, and one very irritating hairstyle malfunction. Running with a falling-out bun is like getting punched in the back of the neck repeatedly by an elf.
BS: 82, 94, 107(x8)
WOD: 15:56 (blue band) ugh
BS: 116, 130, 150(6)
WOD: 10:54 (30 seconds slower than last time, need to practice my kip… its gotten real wonky)
BS: 35, 57, 45, 35 (x7) (we were determining my ideal weight to start, so this is kind of wonky and goes down instead of up…)
WOD: 13:45 (13#, ring PUs)
BS: 121 (aka “gee 116 feels heavy today”), 126, 130
WOD: 12:43 rx (first rx)
BS: 165, 195, 220(10 or 11) = uber PR + brain blackout
WOD: already crushed at this point, 9:48 @ 2 rnds (first time Helen KB 53#)
last 1RM – 285
calculated new 1RM – 293 to 310
BS: 121, 130, 140
WOD: 13:38 rx
BS: 155, 177, 189×8 : went light due to knee injury
WOD: 9:13 rx
BS: 70,81,92
WOD: 13:24 (25#kb,gb) (PR +1:10)
mad at myself for leaving my running shoes at home, my legs are hating me for running in chucks…
Nice Bri!!!!
BS: 130, 150, 170 (x7… stopped with gas still in the tank due to no spotter)
WOD: 13:07 rx (sadly a PR by 35seconds. I’m such a slow runner still. Oooooh well, I’ll take the PR)
BS: 67, 89, 99 (8 or 9 reps)
WOD: 11:33 (35#, bbpu)
Low bar BS. 185, 205, 215 x 11
9:43 RX 1 minute slower than last PR
Bs 89,99,110×16
12:20 rx weight and pus sub row 400
16!!! methinks your training max is a bit, um, low 🙂
BS 221, 243, 263×7
I think Chris said it best:
“What do you think of his depth?”
“It wasn’t there!”
BS: 111lbs. 3 rounds, 5 reps each (kept it light, worked on form)
WOD: 45#kb. 13:30. strung together a few kipping pull-ups (a first for me), then switched to ring rows for the last 2 rounds.
post-WOD: 4hrs of practice in the sand with a 10# weight vest.
BS: 77, 89, 102 x 8
WOD: 13:18 (25#, red band)
BS: 116, 133, 155
WOD: 13:42 (35#KB, red band w/ jumping)
BS: 235,275,295 (trying to find a 5 rep max)
WOD: 15:15 (45# KB; ring rows)
3RM – 235
13:18, 45#
BS: 87, 107, 117
WOD: 11:35 (25#, ring PUs)
BS: 205, 236, 270 x 9
WOD: 9:10 Rx (24 sec PR, but had to break up pullups in rounds 2 & 3 – grip still a little messed up from Sat.)
155, 177, 188 BS
14:12 Rx
BS – 185/215/245×8
9:41 Rx – Scott I needed you there!
BS: 104, 120, 145×9
WOD: 16:15 @45#, RBPUs
3:21 slower than last time 🙁
+10# on KB, and moved from BBPU to RBPU
Sickness + Heat maybe? Still lame though
made up on Saturday
BS: 89, 94, 104
WOD: 14:38 Rx