Monday, May 27 - Wendler Program - Change Your Life
This is Wendler's words on his program, but I think it alignsperfectly with what we do in this facility, in this community, with CrossFit.
"People ask you how to train, and you answer, “I look at what you do, and then I do the exact opposite.”
You’ll actually be able to move because your feet will be fast from jumping rope. You won’t be out of breath all the time. You’ll be able to take on any physical activity you want. You’ll be different once you’ve spent time straining to get a rep PR in the squat or pushed a Prowler sled for 40 minutes. Dealing with the idiots at work or your boss will no longer be an issue. It’s hard to bring a man down after he’s had three weeks of personal records in the gym. It’s hard to get mad at the guy who cuts you off in traffic after you’ve left your lunch on top of the hill after bear crawling up it. Who cares about all that meaningless stuff? When your training and your life are moving forward, you certainly won’t.
It doesn’t take a lot to do this. You already give 8-10 hours a day to your boss and to your work. To boredom and to people and organizations that couldn’t care less about you. Then your family and friends get the rest of your time.
What about you? Do you really think so little of yourself that you can’t sacrifice an hour or two, 3-4 days a week, for yourself? This “me” time isn’t spent shopping, watching TV or getting on the internet. You’re spending it reinvesting in your body, building strength, and building character. Kicking ass and training consistently – and with some balance – will do wonders for both your body and your mind.
Get rid of all the meaningless crap in your life and your training. Get rid of the things that bleed your energy in the gym and in life. What’s better for you? The hard push workout or a stroll on the treadmill? What do you think is going to make you better?
Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? F- that. I’ve got scars and blood and vomit.
This is a call to arms for some of you. It is for me, too. Stop all the things that make you a pussy and steal your energy.
Get your life back."
1. Mobilize hips and shoulders.
2. Warmup - Bulletproof Shoulders, 15 High Box Jumps
3. Wendler 5/3/1 Back Squat and Bench 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. Workout of the day with gym.