So hopefully everyone over the last week has had the opportunity to complete their CrossFit Total. These three lifts serve as an important foundation for our fitness endeavours, and increasing strength and perfecting form in these movements will certainly transfer into all other areas as you pursue your individual fitness goals. This week we started a 4 week cycle to improve both our form and strength in the three lifts of the Total. Each week, we will be including “Strength” components to our programming under the constructs of the Wendler 5/3/1 cycle. For those of you unfamiliar, the Wendler 5/3/1 is a strength building program for the basic “Power” movements built around multiples 4 week cycles. Now if our goals in CrossFit were to get everyone as strong as possible in a few basic lifts without consideration for all of the other aspects of fitness, we would string together these 4 week cycles and watch as PRs climbed. But alas, we are in the business of building well rounded athletes who demonstrate proficiency in 10 general physical skills (Cardiovascular Endurance, Strength, Stamina, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy), through the application of a number of other complex lifts and movements. As such, we will only work through a single 4 week cycle of Wendler 5/3/1 in order to accomplish some accelerated gains in these lifts, as well work out any necessary corrections to each athletes movements. Of course, this isn’t to say that after we complete this cycle we won’t continue to get stronger and set new PRs, with all of the squatting, deadlifting and pressing we do in our general programming, you will continue to see gains. It’s just that a good 4 week focus will really help set the foundations for the rest of the year without sacrificing too much of our limited time to any one area of the fitness spectrum.
So all that being said, now to the ‘Friendly Competition’ part. At the end of these 4 weeks we are going to re-test, if you are disciplined in getting your workouts in as prescribed, and heeding the advice of your coaches, you will see gains. If you see gains, and set new personal records (PRs), you will be happy. If you are the male or female athlete with the biggest % gains over your Total set last week, you will be named as the months “King” and “Queen” of Pearland CrossFit. Fun right? Now I can’t promise you fame and fortune in Hollywood if you are named King or Queen of Pearland CrossFit, but I will point out that Arnold Schwarzenegger followed up his Mr. Olympia titles with quite a lucrative Hollywood career. And now, I end this with a picture of Arnold deadlifting a ton of weight bare-footed,,, just because it’s awesome and I would take Arnold in his prime any day in a WOD-off with Rich Froning!