Wednesday 110504
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.
WOD 110504
Fat Loss
On Your Own
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Run 5K
Follow with Post-Workout Recovery shake or meal.
Max Effort
Work up to 1RM in the dead-lift (3RM for beginners)
Timed Effort
AMRAP in 12:00
5 Deadlift 250/175
10 Box Jump 30/24
15 C2B Pull-Up
Optional Work
50 Stiff-Leg Deadlift 185/135 standing on a 45# plate, not for time
Post load and reps in part A and time in part B to comments.
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If you are lazy (such as myself) or cheap (also me) and don't want to spend the time reading Wendler's book "5/3/1" or buy it (even though you probably should, but I'm on team bad decision), here is a great web page highlighting the key points of the program. If you plan on doing your next strength cycle with 5/3/1, highly suggest reading it so you have some sort of road map as to where you are going with your training. Also gives some great options for assistance work to do outside of Crossfit, or if you can't make Crossfit, to do at your local Globogym.
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html
Enjoy!
DL: 205#
115 Rx
I broke the blood blister on my left hand and got a new one on my right hand.
Joe - great article!
Metcon: 5 rounds + 2 DL, heavily scaled
A: 405 PR
B: 4 rounds + 3 DL.