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gains

So who wants to end the summer stronger than they started!?!  If your hand is up, then this post is for you!  Starting next week, we are launching a supplemental strength program!!  It’s super simple, so let me break it down for you…

First of all, you will definitely continue to get stronger & more fit just by simply following our programming at CFP.  With that being said, only so much can be fit into an hour’s class and some people have additional goals they are wanting to work towards.

Second, the stronger you are, the easier everything else will be!  And everyone enjoys seeing gold stars on the whiteboard!  So we wanted to offer a supplemental strength program for all our members.

wendler

Enter the Wendler 5/3/1 method.  Wendler is a tried and true method that is a fantastic way to add strength (pretty quickly) without adding a ton of volume!  We’ve run a Wendler strength cycle before at CFP, so if you’ve been around a while, you may remember it.  At the time, we ran it during classes, however this time it will be SUPPLEMENTAL.  Meaning it will be completed outside of class.  But have no fear, it’s really easy & just 3 working sets a week.  I explain briefly below.

Starting next week and over the next 2 months, we’re going to focus on back squat!!!  Hopefully this week during open gym, you can find your 1RM back squat.  You need to know a current 1RM because you will be working at percentages based off 90% of your 1RM.  Yes, yes, math is involved, but again, easy!

Once you know you’re 1RM, you take 90% of that.  Each week for 3 weeks you’ll complete 2 working sets and a max effort set at certain percentages of your 90%.  Week 1 your rep scheme is 5, 5, 5+, Week 2 is 3, 3, 3+ and Week 3 is 5, 3, 1+.  Week 4 is a deload before adding 10lbs to your 1RM and finding a new 90% for month 2.  After month 2, you retest!  Look out for some gains!!!

If that was confusing, don’t worry, those are the details.  We will spell it out for you on the whiteboards at the gym!!  If you’re wanting to make some gains, your goal this week…find your 1RM Back Squat!  More details to come next week!

It’s gains season 😉

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com