Monday, November 24, 2014



Workout of the Day

It’s time to start a new strength cycle, and this time the focus will be on strength endurance. We just finished a linear progression strength cycle, which was successful for virtually everyone who came consistently. Nearly everyone hit a personal record. At the start of the new year, we’re going to start that linear progression cycle again.

You may be asking why we’re switching up the program. The reason: I’d like to build everyone’s endurance under heavy load over the next 6 weeks. The theory is that better endurance under load means that when we get back to linear progression, you will be able to push harder in those last few heavy sets of 5 x 5 and 5 x 3’s. Building strength endurance will be very beneficial in developing your conditioning capacity, too.

This’ll be the new strength programming format for our squats and presses that we do on Monday and Tuesday. I truly feel you guys will find this to be fun and we will see great results.

Keep in mind: we are going to have a lot of days where the instructions will read: “Take 8 minutes to build to a 1 rep max for the day”. Your one rep max numbers in the 8 minute cap will likely be lower than what you just did when we tested 1 rep max. However, don’t fret. I gave you about 25-30 minutes and we spent about three months training for that 30 minutes to build to a max, not 8 minutes. Now I am asking you to get as heavy as possible in 8 minutes, so don’t freak out and get down on yourself if you don’t hit any PRs. Again, building endurance under heavy load is the goal.


Back Squat
8 minutes to establish a 1 rep max for the day
take 2 minutes to load your bar to 65% of todays max
every minute, on the minute, for 8 minutes:
3 Back Squats @ 65%
3 Box jumps (ATAP)

For time:
21-15-9-6-3 rep rounds of:

Rx+ 21-18-15-12-9-6-3 rep rounds: 
Burpees to a target 6 inches above max reach

Monday, Tuesday, Wednesday: normal schedule. Except, CrossFit class instead of weightlifting on Wednesday at 6:30 PM
Thursday: Closed
Friday: 11:30, 3:30, 4:30, 5:30 only

Dan Bailey doing “Grace”. Awesome video.

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