Newsletter Articles
Programming News: October’s Strength Programming
This month’s programming we are changing things up a bit. We will be utilizing a variation on the Wendler 5/3/1 training method to work on developing a good strength base for the SWOD.
The Wendler system uses lifts based off percentages of a max effort lift, then has you perform sets at specific percentages of that max.
- In week one, we will establish maxes for:
- Clean & Jerk
- Snatch
- Back Squat and,
- strict press in week one.
- For the next three weeks we will lift between 60-95% of the maxes set.
- The last week of the month will be a deload week allowing you to bring the weight down and give the muscles a rest to get some recovery before hitting another cycle.
Adding numbers to your big lifts is a marathon, not a sprint.
If you’re relatively new in the gym, a change of technique or a mesocycle of Wendler or another strength cycle could result in a huge jump, however, if you’ve been at this a while, don’t get discouraged if your max doesn’t increase substantially. Keep chipping away and focus on form. The gains will come.
We put a great effort into trying to minimize overuse of the same body parts or the same exercises repeatedly with this month’s WODs. Crossfit is all about variety! Some of the WODs are HARD or HEAVY. Scale appropriately, whether it’s less reps, less weight, or both. If you’re unsure, talk to your coach.
We hope you enjoy this month’s programming