Week 1 of 5/3/1 Back Squat
5/5/5+ reps at 65, 75, 85%
4×10 Box Squat. Adjust weight accordingly
4×10 Weighted Back Extension
10 minute AMRAP of:
5 x Squat Snatch at 85% 1 RM
30 x Double Unders
Holly Park Playground in San Francisco 9am!
If you are in the bay area and want to get a workout in, meet me at 9am at the playground Friday (tomorrow) in San Francisco. It will be free first time, then $15 drop-in rate after that. Expect TRX, Jump Ropes, Kettlebells, Bodyweight Movements, and a good time. See you soon!
Today is a rest day. Let’s get ready for Week 1 of Back Squats on the 5/3/1 Cycle tomorrow. I thought I’d share my breakfast this morning as well. With PlantFit, it is about eating plants and getting fit. I do acknowledge that most of my posts are simply about working out, and not what food I eat and recommend to others, so here is my breakfast that like always, is made with Plants! I had a Tofu Omelette over spinach with avocado, and some ginger peach green tea that I got from my wonderful partner Holly. I made the omelette gluten free, by using corn starch instead of wheat gluten.
No, this is not egg, people. Recipe from http://engine2diet.com/
E2 Vegan Omelette:
8 ounces mushrooms, sliced
½ onion, diced
1 red bell pepper, sliced into strips
1 cup baby spinach leaves
12 ounces Silken Lite Firm tofu
2 tablespoons soy milk
2 tablespoons nutritional yeast
2 tablespoons Ener-G egg replacer
2 teaspoons Bragg Liquid Aminos
1 tablespoon vital wheat gluten
¼ teaspoon onion powder
¼ teaspoon turmeric
Salsa to taste (see page 240)
For Omelet Filling:
Sauté the mushrooms and onion in a large, sprayed skillet over high heat for 5–7 minutes or until
the mushroom liquid is mostly gone. Remove to a bowl and return the skillet to the heat. Toss the
bell pepper strips in the skillet for 3 minutes until they begin to brown slightly. Remove from heat
and set aside.
Blend together all ingredients until smooth. Spray a large nonstick skillet and pour half of the batter into the center, using a spoon to spread it out thinly over the bottom of the skillet. Turn the heat to medium. Cover and cook for 8 minutes, then place half of the cooked mushrooms, onions, bell pepper strips, and spinach in a line down the center of the omelet. Use a spatula to flip both sides over the veggies, cover and cook an additional 2 minutes. Remove from heat and gently shake the skillet from side to side a couple of times to loosen the omelet. Carefully slide the omelet onto a plate. Repeat with the second half of the batter. Serve immediately with salsa and a side of fresh fruit.
Add sliced avocados, diced tomatoes, pineapple chunks, or sliced olives.
For mine, I added diced onion and “Phoney Baloney’s” brand Coconut Bacon shreds into the tofu batter. I then added Daiya Cheddar Cheese into the center. I kept the cheese light and only in there for flavor, since I wanted most of the fat coming from the avocado and coconut bacon. Happy rest day guys! Eat well. Be compassionate.
Hey guys, quick update. The 5/3/1 Strength Program has changed order slightly. We are currently in week 1 of a new cycle. The new schedule is:
Monday – Front Squat
Tuesday – Bench Press
Wednesday – Dead Lift
Friday – Back Squat (High Bar, Full Depth)
Saturday – Strict Shoulder Press
Thursday and Sunday are rest days. I will still program heavy pull ups and weighted dip work, but with the CrossFit Open 5 weeks away, heavy front squats had to be added to the mix. Ok today’s WOD:
Week 1 – 5/3/1 Dead Lift
CrossFit Open Workout 11.5
Complete as many rounds as possible in 20 mins of:
5 x Power Cleans, 145/100 lbs
10 x Toes To Bars
15 x Wall Balls, 20/14 lbs, 10 ft target
I completed the CrossFit Total on Saturday.
930 Total Pounds lifted.
335lbs on Back Squat
160lbs on Strict Overhead Press
435lbs on Dead Lift (15lb Personal Record)
A win for Plant Eaters!
The last post had a broken link to Mark Rippetoe’s article. Here is a second try:
Hey all, sorry for the blog post hiatus I was on. This last week was a deload week simply doing lesser percentages of all the previous 3 weeks. So to get back on track, another round of Jim Wendler’s 5/3/1 Program starts this Monday. I have been following this program for basic strength for the last 2 months, and my best lifts so far are:
Deadlift 375 for 11 reps
Bench Press 245 for 7 reps
Strict Shoulder Press 150 for 2 reps
Weighted Ring Pull-Up 75lbs added for 4 reps
High Bar Back Squat 270 for 9
Weighted Dip 105lbs added for 8 reps
The numbers I am focused on are a 455lb deadlift (current PR is 420), a 405lb back squat (current PR is 355), and a 315lb bench press (current PR is 280). This program takes time, but with focus and determination, I think this is the way to those higher numbers. You can read up on it at http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength The weekly breakdown for the movements I am working on are:
Monday: Dead Lift and Bench
Wednesday: Strict Press and Weighted Pull-Ups
Friday: Back Squats and Weighted Dips
For those that want to get stronger, men and women, I recommend you follow along. So the next cycle starts this coming Monday. So now to figure out what your current 1 rep max weights are. Well lucky for you, the fine folks at GrassRoots CrossFit have programmed tomorrow’s WOD.
3 attempts for each movement of:
1 rep max Back Squat
1 rep max Strict Shoulder Press
1 rep max Dead Lift
The total of the three 1 rep max lifts completed is your CrossFit Total. Here is an article by Mark Rippetoe to see if this is right for you.
Thanks guys, I’ll post my numbers once I complete it. PS. the CrossFit Open is live. Go register here.
PR from over 5 months ago. Let’s see what tomorrow holds.
5/3/1 Dead Lift 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+
5/3/1 Bench Press 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+
Rest 10 minutes, then:
20 minute AMRAP of:
5 x Handstand Push-Up
10 x Dead Lift 225#/195#
15 x Box Jumps (24”/20″)
The 5/3/1 program is pretty sweet. Stay focused and patient and the results will come. Read more about it here.
1-3 Muscle-Ups (or modified muscle-up derivative) Every Minute On the Minute for 20 minutes.
12 minute AMRAP of:
10 x Power Clean and Jerk 155#/115
10 x Over the Bar Burpees
Also, I will program 5 days a week. This will be 3 days on, 1 day off, 2 days on, 1 day off, repeat. So besides the workout I posted for 1.2.14 (I had to get this thing started ASAP) the workout days will be Monday, Tuesday, Wednesday, Friday, and Saturday. Rest days will be Thursday (starting next week) and Sunday. Alright, tomorrow’s workout:
5/3/1 High Bar Back Squat (full depth, “ass to grass”) If you have healthy knees and still can’t go down this low, use significantly less weight and spend some time listening to this dude. http://www.youtube.com/watch?v=q3UGl2rHz18
70% x 3, 80% x 3, 90% x 3+
5/3/1 Weighted Dip
70% x 3, 80% x 3, 90% x 3+
8 minute AMRAP of:
10 x Power Snatch 145# men / 95# women
10 x Row (calories)
It should go without saying, but do not attempt a movement that you are not technically sound in or at least moderately experienced in. Also, the weights prescribed are only suggestions. Use a weight that you can move well, over the course of the time domain.
Ok, the 2014 CrossFit Open officially starts 8 weeks from today on Thursday, February 27th. Last night, I was up until the late hours developing a program that specifically targets this competition. To learn more about the CrossFit Open go to http://games.crossfit.com/about-the-games/the-open. In the last 3 years of competition, only around 14 exercises were included, so it is safe to say, that we are likely to see these movements again. The time domain for workouts has been anywhere from 4 minutes (Workout 12.5 if you didn’t make the cutoff) to 20 minutes (Workout 11.5) so I will be using these time domains specifically, nothing shorter, and nothing longer. I will also consider the idea that they might program a 1 rep max lift for some basic barbell movement, such as a back squat, dead lift, or clean & jerk, so with that in mind, I am continuing to program a 5/3/1 template for the dead lift, bench press, strict shoulder press, weight pull-up on rings, back squat, and weighted dip. Total absolute strength will always be important in CrossFit so keep that in your training. Also everyone should be working on muscle-ups as well since they are likely to show their face again this season. As this, and the Clean & Jerk are two technical movements that are typically asked to be performed at high intensity, I am also programming additional work for these as well. Tuesday will be Clean & Jerk work and Saturday will be Muscle-Up Day! Ok, so here we go again. Sorry for the late post for today’s WOD. I’ll post tomorrow’s as well:
5/3/1 Week 2 (Use 90% of your 1 rep max for calculations. Example: 150 strict shoulder press 1RM, use 120 for calculations. Then multiply 120 times 70% (84lbs), 80% (96lbs) , and 90% (108lbs).
Last set for each exercise (3+) means perform as many reps as possible or at least that number.
Strict Shoulder Press
70% x 3, 80% x 3, 90% x 3+
Weighted Ring Pull-Up
70% x 3, 80% x 3, 90% x 3+
15 minute AMRAP (As many reps as possible) of:
15 x Thrusters – 115 lbs for men/ 80 lbs for women
15 x Chest to Bar Pull-Ups