A new strength program

Joey ScafidiCrossfit Committed, newsLeave a Comment

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For awhile now, since we’ve been open actually, we’ve been following a very basic, pretty boring, linear strength program. It served its purpose for awhile – all of you got stronger!  But despite the old adage of “if it ain’t broke, don’t fix it”, I think we can do a lot better. There were a few problems with our old system of 5×5 one week, 5×3 the next week, wash, rinse, repeat. Five sets with one or two warm up sets before, tends to take a pretty long time to get through.  Especially when you’re working with a partner.  And considering that we’ve only got an hour to get through a warm up, strength session, and a WOD, that eats up a lot of time. Some of you underestimate just how badass you are and consistently load the bar with a lot less than you’re capable of. Setting new PRs didn’t come as often as hoped, I believe, because of the limiting nature of the set/rep scheme.  Do your last set of five and stop.(This was one of the biggest mistakes and one of the biggest changes with the new system.) Well, no more.  Say hello to Wendler 5-3-1. For … Read More