Tuesday, December 29, 2015

2015-12-30 WOD

Power Snatch 5x5 @75%.

Power Clean 5x5 @75%.

500m Row for time.

COMPETITORS: http://misfitathletics.com/mft-827/

Monday, December 28, 2015

2015-12-29 WOD

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Unbroken sets of toes to bar
Must be unbroken, must be broken up into all 19 sets separately. If you fail on a set, you can either rest and try again, or start your descending sets from there. Rest as needed to complete. Time cap of 10 minutes. Post total reps.

AMRAP 4 minutes x 2
...20 Kettlebell Swings (70/53#)
...20 Push Ups
Rest 3 minutes between AMRAPs. Continue the second AMRAP from where you were at the end of the first AMRAP. Post rounds/reps.

COMPETITORS: Remember, because of the holidays, today's workouts are pulled from a few days of the MisFit program. http://misfitathletics.com/mft-826/

Sunday, December 27, 2015

2015-12-28 WOD

Front Squat, 3 sets x 5 reps @90% of 5RM*

For Time:**
...35 Burpees to 6" target
...25 Clean & Jerk (135/95#)
...15 Paralette HSPU
Time cap of 12 minutes.

COMPETITORS: *Back Squat 5x5 @90% of 5RM. **If you already did this metcon on Saturday, do either workout #4 or #5 from http://misfitathletics.com/mft-825/

Tuesday, December 22, 2015

2015-12-23 WOD

"CF Games Open WOD 12.4 and 13.3"

AMRAP 12 minutes
...150 Wall balls (20/14#)
...90 Double unders
...30 Muscle ups
Post total reps. Compare to 2013-03-23.

COMPETITORS: http://misfitathletics.com/mft-822/

Monday, December 21, 2015

2015-12-22 WOD

EMOM* 10 minutes
...1 Clean and Jerk, increasing weight
Post heaviest load.

EMOM 14 minutes
...Odd: Max HSPU**
...Even: 20 Abmat Sit Ups
Post total HSPU reps & total ASU reps.

COMPETITORS: *Every 2 minutes for 10 minutes, 2 Misfit Clean Complexes at 80-90% of 1RM. **Max strict HSPU immediately followed by max kipping HSPU within the odd minutes, 10 GHD Sit Ups within the even minutes. http://misfitathletics.com/mft-821/

Sunday, December 20, 2015

2015-12-21 WOD

Find 5RM Front Squat.

3 Rounds
...7 Power clean (225/145#)
...21 Toes to bar
Time cap of 13 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-820/

Thursday, December 17, 2015

2015-12-18 WOD

10 Rounds
...5 Deadlift (315/205#)
...30 Double unders
...Rest 30 seconds
Time cap of 16 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-818/

Wednesday, December 16, 2015

2015-12-17 WOD

Squat clean, 3x5 @75% -- Drop and reset each rep

For max time:
...Max effort dead hang from pull up bar
...Rest 1 minute
...Max effort dead hang from pull up bar
...Rest 30 seconds
...Max effort dead hang from pull up bar
Post total time.

For time:
...800m Run
...Rest 1:1 (same amount of time as the previous run)
...600m Run
...Rest 1:1
...400m Run
...Rest 1:1
...200m Run
Time cap of 20 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-12-19: http://misfitathletics.com/mft-819/

Tuesday, December 15, 2015

2015-12-16 WOD

"Ryan"
5 Rounds
...7 Muscle ups
...21 Burpees to 12" Target
Time Cap of 21 Minutes.

COMPETITORS: http://misfitathletics.com/mft-817/

Monday, December 14, 2015

2015-12-15 WOD

"MisFit Snatch Complex", 5x2 @80-90% of 1RM.
Drop and reset between full complexes. Each set should be heavier than it was week 2.

Touch and go deadlift, 1x5 @90% of the 5RM you found last week.

COMPETITORS: http://misfitathletics.com/mft-816/

Sunday, December 13, 2015

2015-12-14 WOD

Power Clean 5x5 @70%

4 Rounds
...15 Strict Pull Ups**
...30/24 cal Row or Bike
Time cap of 14 minutes. Post time.

COMPETITORS: **5 Rope Climbs and no time cap. http://misfitathletics.com/mft-815/

Thursday, December 10, 2015

2015-12-11 WOD

Find a new 5RM Back Squat. No more than a 10# increase than last time.

4 Rounds
...21 Burpees
...21 OH Sit Ups (45/25#)
Time Cap of 15 Minutes. Post time.

COMPETITORS: **Burpees to 6" target & GHDSU. http://misfitathletics.com/mft-813/

Wednesday, December 09, 2015

2015-12-10 WOD

"CF Games Open WOD 14.4"
AMRAP 14 minutes
...60 Calorie row
...50 Toes to bar
...40 Wall balls (20/14#)
...30 Cleans (135/95#)
...20 Muscle ups
Post rounds/reps.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-12-12: http://misfitathletics.com/mft-814/

Tuesday, December 08, 2015

2015-12-09 WOD

100m Overhead walking lunge (55/35)#* for time. Time cap of 5 minutes.

21-15-9** reps for time of:
...SDHP (115/75#)
...Ring Dips
Time Cap of 15 Minutes

COMPETITORS: *OHWL @ 100/70#. **3 rounds of 15-12-9, resting 2 minutes between "rounds" and no time cap. http://misfitathletics.com/mft-812/

Monday, December 07, 2015

2015-12-08 WOD

Power Snatch 5x5 @70%**

Power Clean 5x5 @70%**

Find 5RM Deadlift.

COMPETITORS: **"MisFit Clean Complex" 5x2 @80-90% of 1RM -- drop and reset between full complexes -- Each set should be heavier than it was week 1. http://misfitathletics.com/mft-811/

Sunday, December 06, 2015

2015-12-07 WOD

Back Squat, 5x5 @90% of 5RM.

AMRAP 12 Minutes
...8 Squat Cleans (155/105#)
...10 Box Jumps (24/20")
...12 Toes to Bar
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-810/

Thursday, December 03, 2015

2015-12-04 WOD

Find 5RM Back Squat.

AMRAP 12 Minutes
...200m Run
...30 Box Jump Overs (24/20")
...30 Push Ups
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-808/

Wednesday, December 02, 2015

2015-12-03 WOD

Squat Clean, 3x5 @70%

3 Rounds**
...20 C2B Pull Ups
...20 Shoulder to OH (115/75#)
Time cap of 15 minutes. Post time.

COMPETITORS: **5 Rounds and NO time cap. Rest day. Do this WOD on Saturday, 2015-12-05: http://misfitathletics.com/mft-809/

Tuesday, December 01, 2015

2015-12-02 WOD

Push Jerk, 5x5 @65%

27-21-15-9 reps for time of:
...Deadlifts (225/155#)
...Bar Facing Burpees
Time cap of 15 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-807/

Monday, November 30, 2015

2015-12-01 WOD

MisFit Snatch Complex, 5x2 @ 80-90%. Drop between complexes.

3 Rounds:
...30 OH Lunges (45/25#)**
...15 Box Jumps (24/20")**
...Rest 3 MInutes
Time cap of 15 minutes. Post time.

COMPETITORS: **Metcon movements are alternating pistols & hurdle jumps (36/28"). We like how the guy in the red shirt setup his hurdles at the end of this video (https://www.instagram.com/p/-NEqETEH5Q/). http://misfitathletics.com/mft-806/

Sunday, November 29, 2015

2015-11-30 WOD

Back Squat, 5x5 @ 90% of 5RM.

For time:
...60 cal Row
...45 Abmat Sit Ups**
...30 Front Squats (135/95#)**
...15 C2B Pull Ups**
Time cap of 15 minutes. Post time.

COMPETITORS: **Metcon movements are GHDSU, OHS, Rope Climbs, and NO Time Cap. http://misfitathletics.com/mft-805/

Thursday, November 26, 2015

2015-11-27 Holiday WOD

Bring your friends & family that want to burn off that Thanksgiving dinner! Minimum age is 14 years old. No prior CrossFit experience is required! This is a FREE community workout! Warm up starts at 8:30am, all other class times are cancelled. See you there!

In teams of 2 or 3, AMRAP in 20 minutes of:
...30 Burpees
...60 Hang to Overhead (115/75#)
...90 Sit Ups
One athlete works at a time, a hand tag is required when switching athletes. Post rounds/reps.

Tuesday, November 24, 2015

2015-11-25 WOD

Push Jerk, 5x5 @60% -- Touch and go (no pause in the front rack position)

"Amanda"
9-7-5 reps for time of:
...Muscle Ups
...Squat Snatch (135/95#)
Time cap of 12 minutes. Post time. Compare to 2015-03-18 or 2014-12-05.

COMPETITORS: http://misfitathletics.com/mft-802/

Monday, November 23, 2015

2015-11-24 WOD

"MisFit Clean Complex", 5x2 @80-90% of 1RM found during test week -- drop and reset between full complexes
1 complex = power clean + push jerk + front squat + hang squat clean + split jerk
Post heaviest load.

21-18-15-12-9 reps for time of:
...SDHP (115/75#)
...Burpees to 6" target
Time cap of 16 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-801/

Sunday, November 22, 2015

2015-11-23 WOD

Back Squat, 5x5 @90% of the 5RM you found during test week.

4 Rounds
...14 Lateral bar burpees
...14 C2B Pull Ups
...14 Push Jerks (135/95#)
...Rest 90 seconds
Time cap of 22 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-800/

Thursday, November 19, 2015

2015-11-20 WOD

Find 5RM Back Squat.
You need this number for the cycle so make sure you hit a full set of 5 if you overshoot your first set.

EMOM 20 minutes
...Even: 10 GHD sit ups
...Odd: 15 Push ups
Post total GHDSU reps & PU reps (100/150 reps is a perfect score).

COMPETITORS: Try to go unbroken for all rounds. http://misfitathletics.com/mft-798/

Wednesday, November 18, 2015

2015-11-19 WOD

Find 1RM Power Snatch.

"MisFit Snatch Complex" for max load:
...Squat Snatch + OHS + Hang Squat Snatch + OHS

LISS Work:
...Accumulate 20-30 minutes of LISS work using a combination of biking, rowing, and running.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-11-21: http://misfitathletics.com/mft-799/

Tuesday, November 17, 2015

2015-11-18 WOD

4 Rounds
...400m Run
...25* Wall balls (30/20#)
...15* Toes to bar
*Time cap of 30 minutes. Post time.

COMPETITORS: *50 wall balls and 25 T2B per round with no time cap. http://misfitathletics.com/mft-797/

Monday, November 16, 2015

2015-11-17 WOD

Teams of 2** or 3:
...320 cal bike (or row) for time, switch every 20/16 calories.
**Teams of 2 females, 256 cal
Soft time cap of 20 minutes. If it looks like you won't hit 320 calories within the time cap, pick a lower goal & check your time when you get there! Compare to 2015-08-31.

NOT for time:
...6x12 Weighted hip extension (20-50#)
...10x5 Strict C2B pull ups (or hardest progression possible).

COMPETITORS: http://misfitathletics.com/mft-796/

Sunday, November 15, 2015

2015-11-16 WOD

Find 1RM Push Jerk.

Find 1RM Power Clean.

Complex for load:
...Power clean
...Push jerk
...Front squat
...Hang squat clean
...Split jerk
Post heaviest load.

COMPETITORS: http://misfitathletics.com/mft-795/

Thursday, November 12, 2015

2015-11-13 WOD

Option #1: Find 1RM Snatch
If you want another chance at hitting a snatch PR, go for it.

Option #2: Power snatch "practice" -- work up to some heavy triples. Drop and reset each rep.

EMOM until Failure Of:
...Odd Minutes: 3-6-9-12-15-etc C2B Pull Ups
...Even Minutes: 30 Double Unders
Post rounds/reps. Compare to 2015-10-02.

COMPETITORS: http://misfitathletics.com/mft-793/

Wednesday, November 11, 2015

2015-11-12 WOD

Find 1RM Push Press.

15-12-9 reps for time of:
...Toes to bar
...Thrusters (135/95#)
...4" Deficit kipping HSPU
Time cap of 15 minutes. Post time. Compare to 2015-10-01.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-11-14: http://misfitathletics.com/mft-794/

Tuesday, November 10, 2015

2015-11-11 WOD

Find 1RM Split Jerk from rack (front rack).

"MisFit Sprint Triathalon"
...500m Row
...1 Mile Assault Bike
...400m Run
Time cap of 10 minutes. Post time. Compare to 2015-09-30.

COMPETITORS: http://misfitathletics.com/mft-792/

Monday, November 09, 2015

2015-11-10 WOD

Find 1RM Front Squat.

3 Rounds
...20 Lateral bar burpees
...30 Wall balls (30/20#)
Time cap of 13 minutes. Compare to 2015-09-29.

COMPETITORS: http://misfitathletics.com/mft-791/

Sunday, November 08, 2015

2015-11-09 WOD

Option #1: Find 1RM clean and jerk
If you want another chance at hitting a clean and jerk PR, go for it.

Option #2: Power clean "practice" -- work up to some heavy triples. Drop and reset each rep.
If you hit a clean and jerk PR or two during the cycle, it's time to get used to heavy power movements again.

"Pennies"
4 RFT of:
...400m Run (NO run in the first round only)
...6 Squat Cleans (225/135#)
...6 Muscle Ups
Time cap of 20 minutes. Post time. Compare to 2015-09-28.

COMPETITORS: http://misfitathletics.com/mft-790/

Thursday, November 05, 2015

2015-11-06 WOD

"Crossfit Open WOD 13.1"
AMRAP in 17 minutes of:
...40 Burpees
...30 Snatches (75/45#)
...30 Burpees
...30 Snatches (135/75#)
...20 Burpees
...30 Snatches (165/100#)
...10 burpees
...AMRAP Snatches (210/120#)
Post total reps & last tie break time (completion of snatch rounds). Compare to 2014-01-03 and the 2013 Open.

COMPETITORS: http://misfitathletics.com/mft-788/

Wednesday, November 04, 2015

2015-11-05 WOD

"Grace"**
For time:
...30 Clean & Jerks (135/95#)
Time cap of 7 minutes. Post time & compare to 2015-06-29.

Unscored:
...Row for 10 minutes
...Bike for 10 minutes
...Run for 10 minutes
Practice maintaining the same pace/intensity for the entire 30 minutes, even when you switch movements.

COMPETITORS: Rest day. **"Double Grace" (60 reps) & compare to 2014 CrossFit Games leaderboard. Must qualify with an Rx'd "Grace" time of less than 4 minutes. Take split time at 30 reps, then 60 reps. Do this WOD on Saturday, 2015-11-07: http://misfitathletics.com/mft-789/

Tuesday, November 03, 2015

2015-11-04 WOD

SPEED Back Squat -- 8x3 reps @70%
Controlled on the way down, explosive on the way up.

AMRAP 3 minutes
...9 Box jump-overs (24/20")
...9 C2B pull ups
Rest 90 seconds
AMRAP 3 minutes
...6 Box jump-overs (24/20")
...6 C2B pull ups
Rest 90 seconds
AMRAP 3 minutes
...3 Box jump-overs (24/20")
...3 C2B pull ups
Post total reps of all 3 AMRAPs (yes, you have to multiply it all out).

COMPETITORS: http://misfitathletics.com/mft-787/

Monday, November 02, 2015

2015-11-03 WOD

1 mile Run for time.

Snatch, 7x2 @80-90% -- Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

COMPETITORS: http://misfitathletics.com/mft-786/

Sunday, November 01, 2015

2015-11-02 WOD

Overhead Squat:
1x3 -- 10 second hold at the bottom (light)
1x3 -- 5 second hold at the bottom (moderate)
1-1-1 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

3** Rounds
...20 KB Swings (70/53#)
...10 Muscle Ups (scale to hardest possible MU progression or dips progression)
Time cap of 15 minutes. Post time.

COMPETITORS: **5 rounds, no time cap. http://misfitathletics.com/mft-785/

Thursday, October 29, 2015

2015-10-30 WOD

Squat Clean and Jerk, 7x2 @80-85%. Post heaviest load.

AMRAP 20 minutes
...30 Wall balls (30/20#)
...20 GHDSU
...10 Deadlifts (315/225#)
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-783/

Wednesday, October 28, 2015

2015-10-29 WOD

Squat Snatch, 10x1 @80-97.5%. Post heaviest load.

For Time:
...400m Run
...30/20 Assault Bike calories
...30 Thrusters (115/75#)
...30/20 Assault Bike calories
...400m Run
Time cap of 15 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-31: http://misfitathletics.com/mft-784/

Tuesday, October 27, 2015

2015-10-28 WOD

Split Jerk, 7x2 @80-85%. Post heaviest load.

5 Rounds
...50 Double unders
...16 Alternating pistols
...4 Rope climbs
...Rest 2 minutes
Time cap of 21 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-782/

Monday, October 26, 2015

2015-10-27 WOD

"Touch and Go Deadlift Skill Work"
3x5 at very moderate weight (Add 10/5# to last week)

5** RFT:
...5 Bar Muscle Ups
...10 Push Jerks (155/105#)
...15 Lateral Bar Burpees
Time cap of 25 minutes. Post time.

COMPETITORS: **10 RFT. Time cap of 40 minutes. http://misfitathletics.com/mft-781/

Sunday, October 25, 2015

2015-10-26 WOD

Squat Clean 10x1 @80-97.5%

EMOM 12 minutes
...Even: 200m Run
...Odd: 15 Toes to bar
Post total T2B reps.

COMPETITORS: How many rounds can you do unbroken? http://misfitathletics.com/mft-780/

Thursday, October 22, 2015

2015-10-23 WOD

Push Press, 4x3 @85-90%

For time (work 90 seconds, rest 30 seconds):
...30/20 cal Bike or Row
...15 Strict HSPU
...25/16 cal Bike or Row
...12 Strict HSPU
...15/8 cal Bike or Row
...6 Strict HSPU
...10/4 cal Bike or Row
...3 Strict HSPU
Time cap of 14 minutes. Post time.

COMPETITORS: Start with 15 strict HSPU, then 12 deficit HSPU (-1"), then 6 deficit HSPU (-3"), then 3 deficit strict HSPU (-4"). http://misfitathletics.com/mft-778/

Wednesday, October 21, 2015

2015-10-22 WOD

Squat Snatch 10x1 @80-95%

8 Rounds
...400m Run
...Rest 1 minute
DO NOT go max effort on any of these. The goal is to push a harder pace than you would in a met-con, and hold it for each one. Consistency is the goal. Time cap of 27 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-24: http://misfitathletics.com/mft-779/

Tuesday, October 20, 2015

2015-10-21 WOD

SPEED Back Squat, 8x3 @65%
Controlled on the way down, explosive on the way up.

AMRAP 12 minutes
...30 Overhead Squat (95/65#)
...20 Pull Ups
...10 Box Jumps (30/24")
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-777/

Monday, October 19, 2015

2015-10-20 WOD

"Touch and Go Deadlift Skill Work"
3x5 at very moderate weight (Add 10/5# to last week)

AMRAP 20** Minutes:
...1K Row
...30 KB Swings (70/53#)
...30 Wall Balls (30/20#)
Post rounds/reps.

COMPETITORS: **30 minute time cap. http://misfitathletics.com/mft-776/

Sunday, October 18, 2015

2015-10-19 WOD

Squat Clean and Jerk 10x1 @80-95%
That's a big range, so increase weight based on feel. Shoot to have the majority of your sets at the lower percentages and then move up to the higher percentages towards the end, but only if your technique looks good. Do NOT increase weight if your technique is bad! Practice more sets at the lower percentages. If you hit your max for the day early in the sets, drop back down to 80-85% and make sure you still get all 10 sets in.

Overhead Squat:
...1x3 -- 10 second hold at the bottom (light)
...1x3 -- 5 second hold at the bottom (moderate)
...3x3 AHAP.
Post 3RM.

COMPETITORS: http://misfitathletics.com/mft-775/

Friday, October 16, 2015

2015-10-17 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:
Running (Pose method)

Want to get better at running? Give the Pose method a try! WARNING: side effects may include running faster, with less energy expended, and less joint pain...

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 08:45-10:00.

COMPETITORS: http://misfitathletics.com/mft-774/

Thursday, October 15, 2015

2015-10-16 WOD

Squat Clean and Jerk 6x3 @70-75%
Drop and reset after each rep.

6 Rounds
...Sprint 100m -- start lying face down on the ground
...Rest 2-3 minutes
Get some friends together and race on all 6 rounds! Post fastest/slowest run times.

COMPETITORS: http://misfitathletics.com/mft-773/

Wednesday, October 14, 2015

2015-10-15 WOD

Back Squat 3x1 @85-90% 4x1 @90-97.5%
Our goal is to use the 3x1 to get ready for 4 reps at or above 90%. If you feel great, hit 2-3 reps closer to 97.5%, if not stay around 90%. Post heaviest load.

3 Rounds
...10 Thrusters (155/105#)
...20/15 calories Assault Bike
Time cap of 10 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-17: http://misfitathletics.com/mft-774/

Tuesday, October 13, 2015

2015-10-14 WOD

Split Jerk, 6x3 @ 70-75%. Post heaviest load.

AMRAP in 15 minutes of:
...10-20-30-40 Double Unders
...1-2-3-4 Muscle Ups
Rest 1 minute
...50-60 Double Unders
...5-6 Muscle Ups
Rest 1 minute
...70-80 Double Unders
...7-8 Muscle Ups
Rest 1 minute
...90 Double Unders
...9 Muscle Ups
Rest 1 minute
...100 Double Unders
...10 Muscle Ups
Rest 1 minute
...And so on (increase by 10 DU / 1 MU every round & rest after every round if you make it that far)
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-772/

Monday, October 12, 2015

2015-10-13 WOD

WARM UP: 1 mile Run
We will run a clock in case any of you are feeling good and want to check your time your mile since it's been a while! If not, warm up into it by starting out slow, gradually increase speed, then pick up the pace and run hard on the way back.

"Touch and Go Deadlift Skill Work"
3x5 at very moderate weight (add 10/5# to last week).
If you missed the deadlifts last week, use 60% today.

Squat Snatch 6x3 @70-75%
Drop and reset each rep. Work up based on feel. Remember, 70-80% is the ideal range to work on Olympic weightlifting. Bob Takano (USA Weightlifting Hall of Fame Coach) says the great majority AND average of your reps throughout the entire training year should fall between 70-80% of your 1RM. At this range of intensity, you can get better at your TECHNIQUE and SPEED getting under the barbell, which are the two most important factors for becoming great at Olympic lifting. Don't rush through these, try to make every rep look good enough to be recorded at super slow-mo and posted on Hookgrip's Instagram page! Only increase the load if your last lift had GOOD technique. Post heaviest load.

COMPETITORS: http://misfitathletics.com/mft-771/

Sunday, October 11, 2015

2015-10-12 WOD

Squat Clean, 10x1 @80-92.5%
Move up based on feel. Percentages based on test week max.
Time cap of 15 minutes. Post heaviest load.

4 Rounds:
...21 HSPU
...15 OH Lunge steps (155/105#)**
...9 Hang Power Cleans (155/105#)**
Time cap of 20 minutes. Post time.

COMPETITORS: **Competitors use an axle bar for lunges and power cleans. http://misfitathletics.com/mft-770/

Thursday, October 08, 2015

2015-10-09 WOD

Push Press, 4x4 @80%. Post load.

For Time:
...100 Wall Balls (20/14#)
...100 Box Jump Overs (24/20")
...100 SDHP (95/65#)
**Time cap of 20 minutes. Post time.

COMPETITORS: ***Every 2 minutes, row 10/7 calories. Time cap of 25 minutes. http://misfitathletics.com/mft-768/

Wednesday, October 07, 2015

2015-10-08 WOD

Snatch 10x1 @ 80-90% Full snatch, move up based on feel. Post heaviest load.

4 Rounds
...10 C2B Pull ups
...400m Run
...10 C2B Pull ups
...Rest 2 minutes
Time cap of 20 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-10: http://misfitathletics.com/mft-769/

Tuesday, October 06, 2015

2015-10-07 WOD

SPEED Back Squat, 8x3 @60%
Controlled on the way down, explosive on the way up. Post load.

4 Rounds
...50' HS Walk
...15 Ring Dips
...10 Push Jerk (165/110#)**
Time cap of 22 minutes. Post time.

COMPETITORS: **In the metcon, increase Push Jerk weight by 20/10# each round. http://misfitathletics.com/mft-767/

Monday, October 05, 2015

2015-10-06 WOD

"Touch and Go Deadlift Skill Work"
Deadlift, 3x5 at very moderate weight
It's time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then. If you need help with starting percentages, the area of 60% will work. Post load.

AMRAP 30 Minutes
...200m Burden Run (30/20# med ball)**
...15 Overhead Squat (135/95#)
...15 Bar Facing Burpees
Post rounds/reps.

COMPETITORS: **Instead of the Burden Run in the metcon, upscale to a Farmer's Carry (2x53/35#). http://misfitathletics.com/mft-766/

Sunday, October 04, 2015

2015-10-05 WOD

Clean & Jerk 10x1 @80-90%
Full Squat Clean & Split Jerk. Move up based on feel. Percentages based on test week max.
Time cap of 20 minutes.

AMRAP in 10 minutes of:
...5 Power Snatch (165/110#)
...2 Rope Climbs
...15 GHDSU
...2 Rope Climbs
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-765/

Friday, October 02, 2015

2015-10-03 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:
Mobility

If you're having issues with the front rack and/or overhead squats or just need some help stretching out, come join us for an hour of mobility! Yes, mobility will improve your skill! If you can't get into the right positions because your body is so tight, how can you do the correct technique?

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 08:45-10:00.

COMPETITORS: http://misfitathletics.com/mft-764/

Thursday, October 01, 2015

2015-10-02 WOD

Find 1RM Squat Snatch.

EMOM until Failure Of:
...Odd Minutes: 3-6-9-12-15-etc C2B Pull Ups
...Even Minutes: 30 Double Unders
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft763/

Wednesday, September 30, 2015

2015-10-01 WOD

Find 1RM Push Press.

15-12-9 reps for time of:
...Toes to bar
...Thrusters (135/95#)
...4" Deficit kipping HSPU
Time cap of 15 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-03: http://misfitathletics.com/mft-764/

Tuesday, September 29, 2015

2015-09-30 WOD

Find 1RM Split Jerk from rack (front rack)

"MisFit Sprint Triathalon"
...500m Row
...1 Mile Assault Bike
...400m Run
Time cap of 10 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-762/

Monday, September 28, 2015

2015-09-29 WOD

Find 1RM Overhead Squat.

3 RFT of:
...20 Lateral Barbell Burpees
...30 Wall Balls (30/20#)
Time cap of 13 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-761/

Sunday, September 27, 2015

2015-09-28 WOD

Find 1RM Squat Clean and Jerk.
***We will only give you about 15 minutes to work on your clean and jerk max, so if you feel like you need more time to work up to your max weight, then please show up early, do the warm-up and get some mobility in on your own, and feel free to knock out some warm up sets before the class actually starts. Then you can spend the 15 minutes of class time to focus on just going heavy.

"Pennies"
4 RFT of:
...400m Run (NO run in the first round only)
...6 Squat Cleans (225/135#)
...6 Muscle Ups
Time cap of 20 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-760/

Friday, September 25, 2015

2015-09-26 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:
Jerks from the rack (split and/or push)

We've got a 1RM Jerk from the rack (so you don't have to clean it first) coming up next week. Here's your chance to work on your technique so you've got a better chance of hitting that PR!

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 08:45-10:00.

COMPETITORS: http://misfitathletics.com/mft-759/

Thursday, September 24, 2015

2015-09-25 WOD

Pause Low Hang Clean and Jerk 4x1 @90-100% -- If they feel smooth go for a small PR, then move on. If not stay around 90-95%

Clean and Jerk 10x1 @75-85% of weight you worked up to from the low hang.

For Time:
...750m Row
...50 Wall balls (20/14#)
...25 Power Cleans (135/95#)
Time cap of 12 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-758/

Wednesday, September 23, 2015

2015-09-24 WOD

30 Burpees for time.

Find your 1RM Back Squat.

Find max depth strict HSPU.
(Optional) Find max depth kipping HSPU.
Not max reps, max depth. Post deficits (head hits a target lower than the hands) as negative numbers (-10"), elevated targets (head hits a target higher than the hands) as positive numbers (4"). You must kick up into a full handstand first, lower yourself until your head touches the target, then push up back to a handstand finishing with both heels on the wall, and without your feet touching the ground mid-rep.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-09-26: http://misfitathletics.com/mft-759/ If you can't take a rest day, burpees are to a 6" (or higher) target.

Tuesday, September 22, 2015

2015-09-23 WOD

Find your 1RM Bench Press.

15-12-9 reps for time:
...Deadlift (315/205#)
...Burpee Box Jump Overs (24/20")
Time cap of 8 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-757/

Monday, September 21, 2015

2015-09-22 WOD

Pause Low Hang Snatch 4x1 @90-100%
***If they feel smooth go for a small PR, then move on. If not stay around 90-95%.

Snatch 10x1 @75-85% of weight you worked up to from the low hang.
***Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we're ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.

AMRAP 6 minutes
...6 Overhead Squat (135/95#)
...6 Strict HSPU
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-756/

Sunday, September 20, 2015

2015-09-21 WOD

Find your 1RM Strict Press.
***Take your time warming up for this. Practice engaging all your connective tissue, from head to toe (especially abs, glutes, and quads to stabilize the spine, hips, and knees). You can even grip the floor with your toes like a falcon (or other majestic bird) gripping onto a tree branch. The more rigid and stable you make your body, the more weight you'll be able to strict press! Remember, no lean-back bench pressing. Keep a vertical torso as best as possible, pull your head out of the way, and press the barbell in a straight line up! Even though the strict press is typically the weakest of all the traditional barbell movements, take your time warming up to it and getting psyched up for it like you would a 1RM back squat and you'll surprise yourself! GOOD LUCK!

100 Chest to deck push ups for time.
***We will be using similar standards to HSPU and ring dips. Each rep MUST start at the top, descend until the chest touches the floor (preferably hips and thighs should not), then press immediately back up to the top with elbows fully locked out. "Peel" ups are not push ups, so keep that core engaged so your hips and thighs don't sag. If you find yourself sagging too much, we'd prefer a bench or box push up, with your feet on the ground and your hands on the elevated surface. Same standards though, start at the top, chest touches the bench/box, then push up until elbows are fully locked out.

COMPETITORS: http://misfitathletics.com/mft-755/

Thursday, September 17, 2015

2015-09-18 WOD

Back squat 3x3 @75%

30-20-10 reps for time of:
...Box Jump Overs (24/20")
...Alternating Pistols
Time cap of 10 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-753/

Wednesday, September 16, 2015

2015-09-17 WOD

Pause low hang clean 7x2 @80-90% of the last clean rep you hit during test week -- Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

AMRAP 20** Minutes
...500m Row
...10 Burpee Muscle Ups (scale to Burpee Pull Ups or Burpee Jumping Pull Ups)
...20 Push Jerks (135/95#)
...60 Double Unders
Post rounds/reps.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-09-19: http://misfitathletics.com/mft-754/
**If you are doing the Competitors' scaling for this WOD today, it will be an AMRAP in 30 minutes!

Tuesday, September 15, 2015

2015-09-16 WOD

Back squat 4x4 @70%

5 RFT of:
...200m Run
...5 Squat Cleans (225/145#)
...Rest 90 seconds
Time cap of 18 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-752/

Monday, September 14, 2015

2015-09-15 WOD

Work up to ONE heavy set of 4 deadlifts -- Try to work up to the same weight you used last week. Just like last week: controlled descent and reset grip between every rep (but do NOT stand up between reps). Warm up with light triples, moderate doubles, and then heavy singles until you get up to the weight you want to use for your set of 4 reps. If you fail, do not attempt the same weight again, drop to a lower weight, rest, then get your 4 reps. We don't want you to smoke your lower back with too many warm up reps and multiple failed attempts!

2 rounds of:
...Run 1.5 miles
...Rest 5-10 minutes
Post times of both runs.
*If you're not a strong runner, you can either scale back both runs or just the second run to a shorter distance, but we still want you to do 2 runs!

COMPETITORS: http://misfitathletics.com/mft-751/

Sunday, September 13, 2015

2015-09-14 WOD

Strict press 5x5 @60%

AMRAP 10 Minutes
...15 Left Arm Kettlebell Snatches (53/35#)
...15 Right Arm Kettlebell Snatches (53/35#)
...30 Burpees to 6" Target
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-750/

Thursday, September 10, 2015

2015-09-11 WOD

Back squat 3x3 @92.5%

For time:
...15 Power Cleans (225/145#)
...30 Bar facing burpees
...60 Wall balls (30/20#)
Time cap of 15 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-748/

Wednesday, September 09, 2015

2015-09-10 WOD

No bounce bench press -- 5x5 @77.5% -- Slow on the way down, explosive on the way up.

Pause low hang clean and jerk 6x3 @70-80% of the last technically sound rep you hit last week. Drop every rep. Jerk only on the last rep of each set (clean + clean + clean + jerk).

COMPETITORS: Rest day. Do this WOD on Saturday 2015-09-12: http://misfitathletics.com/mft-749/

Tuesday, September 08, 2015

2015-09-09 WOD

Strict press speed work -- EMOM 10 minutes 3 reps @67.5% AFAP

AMRAP in 12 minutes of:
...Complex: 4 PU + 3 C2B + 2 BMU
...8 Shoulder to OH (165/110#)
...16/12 cal Assault Bike
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-747/

Monday, September 07, 2015

2015-09-08 WOD

Work up to ONE heavy set of 3 deadlifts -- Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Mixed grip, reset grip but do NOT stand up between each rep. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3 consecutive singles. This should NOT be your 1RM, unless you somehow got freakishly strong since we last tested it...

3 RFT:
...15 Front squats (135/95#)
...15 Lateral bar burpees
Time cap of 9 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-746/

2015 Labor Day Holiday WOD was awesome!

Just wanted to give a big shout out to everyone who showed up for today's holiday wod (55 in total)!!! Really cool to see so many brand new faces, and all of the regulars who gave them such a warm welcome. Way to cheer each other on! Hope you guys enjoyed it, see you next time!

--Andrew and Grant


Thursday, September 03, 2015

2015-09-04 WOD

Back squat 3x3 @90%

5 Rounds
...6 Deadlifts (315/225#)
...6 Muscle ups
Time cap of 12 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-743/

Wednesday, September 02, 2015

2015-09-03 WOD

3 rounds of:
...Max reps neutral grip DB strict press (2x25%)
...Rest for 15 deep breaths
Post total reps. If you're tracking your lifts, please look up your 1RM strict shoulder press & multiply by 25%.

Find your 1RM PAUSE low hang clean and jerk. **This weight will be used for the next progression of Oly lifting.** Post 1RM low hang pause C&J.

5 RFT of:
...200m Run
...10-8-6-4-2 deficit strict HSPU (-4/-3#)
Time cap of 15 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-09-05: http://misfitathletics.com/mft-744/

Tuesday, September 01, 2015

2015-09-02 WOD

Back squat 4x4 @85%

4 Rounds
...20 KB swings (70/53#)
...20 Toes to bar
...20 cal Row
Time cap of 20 minutes. Post time to comments below!
Seriously, is nobody going to post their times? How about posting anything? Or is everyone going to post their comments to the Facebook post?

COMPETITORS: http://misfitathletics.com/mft-742/

Monday, August 31, 2015

2015-09-01 WOD

Pause power position snatch 4x1 @90-100% -- If they feel smooth go for a small PR, then move on. If not stay around 90-95%

Find your 1RM PAUSE low hang snatch -- Drop the weight back down to a moderate weight and get used to the movement before heading back up to your max.

AMRAP 6 minutes
...10 Thrusters (95/65#)
...8 Box jump-overs (24/20")
...6 Deficit kipping HSPU (-4/-3")
Post rounds/reps to comments below!

COMPETITORS: http://misfitathletics.com/mft-741/

2015-08-31 WOD

Strict Press 5x5 @75%

Teams of 2** or 3:
...320 cal Assault Bike for time, switch every 20/16 calories.
**Teams of 2 females, 256 cal
Time cap of 18 minutes. Post time to comments below!

COMPETITORS: http://misfitathletics.com/mft-740/

Programming sources and strategy

Hi everyone! Just wanted to let everyone know exactly what we're doing for programming at Sigma CrossFit! In case you guys haven't realized it already, we have actually been on this program for 2 weeks already (we started as soon as Wendler finished), and are about to start week 3 on Monday, Aug 31st. Some of you may already know that our old programming (since mid-November 2014) was being sourced from Ben Bergeron's CFNE/CompTrain programming. Ben Bergeron is a well respected CrossFit coach for MANY CrossFit Games athletes, including Chris Spealler, Mat Fraser, Katrin Davidsdottir, Sara Sigmundsdottir, Rebecca Voigt, etc... However, after much analysis and consideration, we feel that the program is very complete for the CrossFit Games athletes, but has left some holes in our fitness for those of us who are not at that level. Certain movements are neglected if you're not following the Games level programming, such as handstand push ups and ring dips in particular, and even running. After much consideration for our competitors who want to reach higher levels of fitness and for our general fitness athletes who need more variation in programming, we've decided to source our programming from MisFit. Keep in mind that MisFit is a competitor's program designed for Regional-level athletes and has even brought 2 individual athletes to the Games (Jordan Cook and Travis Williams), as well as teams (CF Maximus took 7th place at the Games). So why have we switched over to a program that has brought less athletes to the CrossFit Games than CompTrain has? The biggest deciding factor was Travis Williams. Personally, I remember during my Coach's Prep Course (which has now become the CrossFit Level 2 Trainer's Certificate Course), Chris Spealler was one of my instructors and said to watch out for anybody that can take someone who is a nobody and send him or her to the Games... When evaluating a program, you cannot just look at how many athletes they have sent to the Games, but you must also consider the prior athletic background of those athletes before they started CrossFit. Many CrossFit Games athletes were already elite athletes in other sports prior to their exposure to CrossFit. Teach them how to squat snatch and do a muscle up, and they're well on their way. However, if you could take someone who was just an average athlete in the beginning and build them up to a Games level athlete, that is truly impressive. Check out the YouTube video to learn more about Travis Williams and how he went from being overweight at 5'9" and 270# to the CrossFit Games.

I'm a big believer in what CrossFit teaches during the Level 1 seminars, and as it still says on CrossFit.com, "The needs of Olympic athletes and our grandparents differ by degree, not kind." However, instead of taking a program that is designed for general fitness (such as CrossFit.com) and trying to add to it to make it suitable for our more advanced competitors, we believe it's easier to start with a complete program designed for competitors and simply scale it down (or remove some of the extra workouts) for our general fitness athletes. Since MisFit provides 4-5 workouts each day of their program, it gives us a good variety to choose from. This also allows our competitors to workout with the class, which is one of the major benefits of CrossFit: the community! We've seen several gyms where the competitors are doing something completely different than everyone else, and we feel that isolating the competitors is both bad for the community (with the general fitness athletes feeling left out), and bad for the competitors as well (due to poor effort when working out alone). You all know you push harder in a workout when you've got someone next to you who is just one rep ahead or behind you... After the class is over, competitors will usually have one or two extra workouts (which will still be listed under the CompWOD section of our chalkboard) to do on their own to complete the full MisFit program for the day.

This will bring about a few changes as well. You'll see that Thursday's workouts are actually taken from MisFit's Saturday programming. MisFit recommends (and we've recommended this before when we were following the CompTrain) that Thursday should be a rest or active recovery day. If you're doing the full competitors' program, we suggest you follow the recommendations and take Thursday off (or as an active recovery day and do something OUTSIDE the gym), then do Thursday's WOD on the following Saturday, as it was originally intended to be. However, we do understand that many of you are committed to family time on the weekends and can only workout Monday through Friday, which is why we're making Saturday's programming available on Thursday so you are still getting access to the same workouts, just in a slightly different order.

Timing-wise, everything worked out almost perfectly that we were able to finish our last Wendler cycle and start MisFit on Cycle 1 Day 1 of their programming for the 2016 CrossFit Games season! For those of you who like to be prepared for the WOD (or like to cherry-pick), we will be following MisFit with a 2-week delay. This allows us to program Saturday Skill Workshops based off what movements we are planning to see the following week. Keep in mind, even though MisFit programs additional workouts to be chosen based on your weaknesses, sometimes we will make the executive decision and choose one of those optional workouts for everyone, since we know they're a weakness based off our past programming. For example, last Friday we chose to do the pistol squat workout for the class, which was one of MisFit's optional workouts for that day. But over the last 9-months of CompTrain programming, we've only seen pistol squats in the main WOD only ONE TIME, so we know pistol squats are a weakness for most of us simply because of lack of practice.

Lastly, we will for the first time in Sigma CrossFit history, try posting the WODs in advance the night before! Although, since you all know where the WODs are coming from, if we ever fall behind in posting the WODs you can just look it up on MisFit yourself (remember the 2 week delay) and try to guess which workouts we will choose for the class. However, we have built a community that often doesn't even like to be tempted to skip WODs if they know what they are in advance, so we will only be posting the WODs to our website, sigmacrossfit.com, and not on Facebook, Instagram, or Twitter, so we can try to avoid any accidental spoilers for those of you that just like to show up and find out what the WOD is when you see it on the chalkboard. This is also helpful for those of you who want to follow our programming even if you're traveling but have access to a hotel gym! This can also be helpful when planning your extra accessory workouts to work on your weaknesses! For example, if you want to work on butterfly chest to bar pull ups for extra accessory work, you can look at the upcoming WODs on MisFit and figure out if doing that extra work will leave you too sore that you cannot participate in tomorrow's WOD... If any of these situations sound useful to you (or you simply like to cherry-pick your WODs and show up only on bench press day), set a bookmark on your phone and computers to sigmacrossfit.com and feel free to discuss the WODs, workout strategies, and post your scores and PRs to the comments on our WOD posts!

Tuesday, July 28, 2015

Buy from Reebok with our affiliate link

It's official! Sigma CrossFit has signed up with the Reebok affiliate program! So if you guys could do us a favor & utilize our link when you want to purchase shoes or apparel directly from Reebok.com, that would give us a small commission that will all go back into new gear for the box! The prices are EXACTLY the same, but the commissions we would get for using our referral link can add up to new bumper plates, more rowers, etc...

So here is our link for the Reebok CrossFit Nano 5.0 (since I've been talking about it since the Reebok photo-shoot in March, & yes, those are my feet!):

Monday, June 08, 2015

Wendler 5-3-1 Template

Just a heads up on what's going on at Sigma for programming! In the sport of fitness, strength is a commodity. Want to get your first pull up or muscle up or do more of them? Want to clean & jerk over 300#? Want a sub-3 minute "Fran"? Having more strength will generally get you closer to all of those goals, & as Coach Rip would say, "make you more useful & harder to kill." After much experimentation & research of different strength programs, all of your friendly neighborhood Sigma CrossFit trainers got together & decided it would be best to try to implement Jim Wendler's 5/3/1 program during our strength cycle!

There were a couple of reasons why we went with Wendler:
First, it's quite possibly one of the simplest strength programs to implement, while being extremely flexible & the least invasive to the rest of our CrossFit programming. Some other strength programs are so focused on strength, that they actually recommend only light cardio (jogging or walking only) on days where you don't lift. CrossFit is about balance among all fitness attributes, & there are several programs & athletes who have proven that it is possible to get stronger without becoming fat & slow & completely losing your metabolic conditioning (& even some gymnastics ability too). Its simplicity allows us to implement it in a manner that is accessible to EVERYONE, & not just as extra credit for the few among us who have an extra hour to spare everyday to do the CompetitorWODs.

Second, it's progressive (starts out light & slowly gets heavier) but still allows you the opportunity to push yourself for rep-PRs right from the start! Some strength programs start very light & get progressively heavier by adding 5/10# every week, but are limited to particular sets/reps, so it takes a long time, about 4-6 weeks before you really feel challenged. Coach Rip's Starting Strength & Strong Lifts 5x5 are like this. In other words, more experienced lifters will get very impatient with programs that ramp up that slowly & not feel like they're getting a workout until they're about 4 weeks into the program. Wendler's program starts out with light weights as well, but asks you to get as many reps as you can on every workout! But it's still progressive by continually getting heavier from week to week & month to month!

Third, longevity. It's not uncommon for athletes to do Wendler for years & still make #gainz! We will be guiding everyone through 3 months of Wendler & then retest our 1RMs again. If you'd like to continue on with Wendler after that, or switch up the lifts & keep going, feel free to do so! But after 3 months, you'll already know what to do & how to adjust the template yourself from month to month...

The math can be a little confusing at first. So Andrew & I have been working on a Google Spreadsheet to help all of us out!
1. Open the spreadsheet (https://docs.google.com/spreadsheets/d/1IWCALRFAYzgc3yHwZW68N-i0wk4uIImfumXV3rJfzOg/edit?usp=sharing)
2. Make a copy to your own Google Drive (requires a Google account) or download it as an Excel or OpenOffice spreadsheet (downloading it may require some slight tweaking of the formulas to make them work).
3. Fill in your own 1RMs (just so you don't forget what they are), & your Training Maxes for each lift (90% for the FIRST cycle only).
4. Print it out (or access it from your phone) whenever we do Wendler in class so you know what weights you should be lifting & then record how many reps you got on your final set into the spreadsheet.

Every month, we'll gradually increase your Training Maxes to be closer to your 1RMs. The more volume we can build at these sub-maximal weights, the higher it will push your max effort lifts!

If you want to learn more & read some of Jim Wendler's tips for being successful on his program, there's a great article on T-Nation by him (https://www.t-nation.com/workouts/531-how-to-build-pure-strength). He has a few books as well, but the article is a great place to start.