Wednesday, May 29 - Wendler DL/SP Week 1

"The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.  Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end." - CFJ article "The Deadlift", by Coach Greg Glassman

Deadlift And Press

In this video from the vault coach Greg Glassman, creator of Crossfit, talks about deadlift and why it's important for everyone to know.

Coach Mark Rippetoe presents an overview of the Press, or Shoulder Press, in this video from the vault. For a bit lighter info from Coach Rip check out this blog of his top quotes.

1.  Shoulder and hip mobility work.

2.  Warmup:  DB Rows 3x12 superset with 3x10 resisted Reverse Hypers

3. Wendler 5/3/1 Deadlift and Shoulder Press, Week 1

Find 90% of current 1RM.  That is your new baseline weight.

  • 65% of that x5 reps
  • 75% of that x5 reps
  • 85% of that x5+ reps

4.  Gym WOD - "Lumberjack"