Monday, May 27 – Wendler Program – Change Your Life

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This is Wendler's words on his program, but I think it aligns
perfectly 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.

Comments

  1. Tara Ross says:

    Back Squat training baseline weight: 202.5#
    135×5
    155×5
    175×5
    Bench Press baseline weight: 121.5#
    80×5
    95×5
    105×9
    Trevor as RX’d w/ MRay,TReed, BReed 28:29
    Super excited for this next comp squad phase!
    FYI I got all of the comp work in about 45-50 min prior to WOD

  2. Bench 165 x 5 – 190 x 5 – 215 x 2
    Power snatch 140 2×3 – 160 3×2
    All done post Trevor
    Saving the squats for tomorrow

  3. lindsay says:

    High Bar Back baseline 160#
    65%x5
    75%x5
    85%x3
    Bench baseline 115#
    65%x5
    75%x5
    85%x9

  4. Bench after “Trevor”
    80×5 95×5 105×3

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