CrossFit Open 2017 – Mon 1.02.17

 In W.O.D.

CrossFit Open 2017 registration begins January 12.  Click HERE for more information and email me at if you are interested in it!  And if you’re concerned about the Open and competition, here’s a good thing that Mary (Happy Birthday!) posted on Facebook from someone:

“Leaving this year behind with optimism,clarity,love,ambition and passion. Ready to go beyond!!!
2017=BEYOND  “Ultimately, the word “beyond” captures the true meaning of spirituality. In its most basic sense, going beyond means going past where you are. It means not staying in your current state. When you constantly go beyond yourself, there are no more limitations. There are no more boundaries. Limitations and boundaries only exist at the places where you stop going beyond. If you never stop, then you go beyond boundaries, beyond limitations, beyond the sense of a restricted self.”

Strength: Overhead Squat 3-3-3-3-3

Conditioning:  AMRAP in 15:00:
– 5 Strict Pull Ups (Performance/Fitness: strict, Health: kipping or ring rows)
– 10 Box Jumps (Performance/Fitness: 24/20″, Health: As high as possible)
– 15 Deficit Push Ups (Performance/Fitness: Deficit on 45# bumpers, Health: Floor or scaled as needed)

*Optional Strength:  Wendler Week 1 Day 1:
This is the start of the 3rd cycle.  Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Back Squat
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

Progressing in Wendler:

After a deload week, we go to the next cycle and rest all of our numbers.

It’s easy to do.  Same exercises from last time (Back Squat, Deadlift, Bench Press, and Power Clean).  The first four weeks were a great way to establish some personal rep records. In the second four week cycle, you will increase your Training maxes no more than 5 pounds per upper body lift, and no more than 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set.

So if your original 1 rep max Back Squat was 200#.  Your training max for the first cycle was 180#.  This second cycle, increase that training max to up to 190#.  Then all the percentages will stay the same, just off the new training max!

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