okay okay

Mona with her boss-ass finish doing Whittman

…lots of excitement in this second week of the fifth month…had a wonderful visit from a stellar athlete and all around awesome human, Kristy Marshall. If you didn’t have the opportunity to workout with her this morning, tomorrow is your last chance until next year. Kristy is from Atlanta and was recently featured in an article on for the CrossFit Open.  Read that story here: http://games.crossfit.com/features/no-excuses-open-kristy-marshall

Also we have the pleasure of having Robb Wolf train at our gym as well, lucky us! If you don’t know who Robb Wolf is yet, time to talk to your fellow athletes, followers of paleo and get learned.

Next is the upcoming “330” challenge FINALS…Saturday May 21st. For those of you whom have not yet paid in, do it now.  Let’s use the brilliantly programmed wods of the next few weeks to develop ourselves and our game to bring the very best we can to the competition. And let us coaches know how we can help!

Finally we begin a new series of strength training. It is called the Wendler 5/3/1/, and the first day is tomorrow starting with deadlifts. Developed by Jim Wendler, below is an explanation of how the cycle will look.

“Before starting the program, you will need to know your one rep max for each of the big four.  From there, calculate 90% and use that 90% figure as if it were your real max, i.e. to calculate the percentages below. The idea is to undershoot so as to get better quality work and avoid failure.

Here’s the basic structure:

Wave 1: 65%x5, 75%x5, 85%x5 or more
Wave 2: 70%x3, 80%x3, 90%x3 or more
Wave 3: 75%x5, 85%x3, 95%x1 or more
Wave 4: 40%x5, 50%x5, 60%x5

If you are still having trouble understanding the program see the sample routine below.

On the final set, Wendler also recommends going all out and attempting as many reps as possible (i.e. beyond 5/3/1). As he puts it “[the final set should be the one that] puts hair on your balls”. He does emphasize, however, that you should not attempt failure, as that would be detrimental to your efforts. You should never fail on a rep.

5/3/1, it no longer equals 1.66666666666666666666667.

531 cover.jpg 500 5/3/1: Jim Wendlers theory of strength

The e-book

The Ego

If there is one point on which Wendler is adamant, it’s the ego; you must check your ego at the door and focus on the program. If the gameplan says you’re in for 3 reps with 275, don’t try to impress all your co-bros by attempting 325. The whole program is periodized such that you are riding bigger and bigger waves and constantly making progress. Jumping the gun in week one will set you back in week two, creating a domino effect. Over-exertion will only leave you spinning your wheels. This doesn’t mean you must trust the program blindly, but give it a chance to prove its worth.  Follow it for a couple of weeks and then make adjustments as necessary.

Just as you keep your ego in check during your gym sessions, keep your ego in check during the many months that you follow the 5/3/1 with regards to progress. 5/3/1 does not immediately seem like the fastest gainer out there, but it proves itself in the long haul, with consistent gains month after month. With this in mind, expect to gain no more than 10 pounds a month on the squat and deadlift, and 5 pounds on your bench and press. That may seem a bit of a bitter pill to swallow, but remember, these are very strong consistent gains. You should be able to increase your deadlift from 405 to 525 in a year, for a example, or your bench from 315 to 375.”

And with that, I give you manana’s WOD…. Wendler week ONE with the  DEAD LIFT followed by a little treat, a cookie if you will, 10 min AMRAP  15 V Twists (16/10) 10 seated Shoulder Press (16/10) 5 Clapping Push Ups




THIS is a GREAT idea!!! And what genius programming!!!
Ferr rillz though…MONA…Incredible shot!!
Our guests…what a pleasure to have such a cool community to bring them into!!
….and Robb and Nikki joining Undisputed…what gift…and with his accolades of Heathers class yesterday…what an endorsement!!
Kudos to Crow and Heather and Nate and ALL of you reading this…it doesnt happen without you!!
Im BLESSED!!

Comment by Tait Fletcher — May 10, 2011 @ 6:46 am


Yet more inspiration to tap into. Awesome!

Comment by Alexis B — May 10, 2011 @ 2:40 pm


I always wondered if my body was actually doing what I was asking it to do…now I have photo proof…thanks Heather! And thanks to Crow for getting me through the end of that work out! YIKES!

Comment by Mona Malec — May 10, 2011 @ 3:55 pm

Mobility WOD