Open Gym (01.07.2012)

Open Gym (01.07.2012)
CFNH will be available to it's athletes today from 9-11am for all sorts of debauchery and mayhem... We thank everyone for all the effort that's going into making the new schedule of training work so well right off the starting blocks.
The feedback has been overwhelming. More to come soon, freaks!

**Spoiler Alert: New Links to Weight Charts/Spreadsheets/5-3-1 Percentages'

Coach Burgener and Brian of Potomac CrossFit have graciously given us permission to share the following spreadsheet utilities they've created, which are light years beyond the functionality of the old style calculator we've been using.
Read on, then go play with your new toys:

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Better training tools to help track progress and keep you prepared? Yes, please.
Below are two new links that will replace the old 1RM calculator for daily use in the posts.
When we published these spreadsheets we did so with Google Docs to ensure that athletes would be able to access the documents, track and log their own data, and reference the percentage charts in any manner they prefer (online reference, saved google doc, download and use the spreadsheets locally).
Everybody calm down... we know they look a bit complicated at first, but there are simple DIRECTIONS INCLUDED at the beginning of each spreadsheet. In addition Monday's post will have a concise step by step outline included detailing how to get the most out of your much improved Wendler Spreadsheet.
The small learning curve is worth it, as our CrossFitters will now be able to use a personal 1RM to extrapolate out several months of 5-3-1 strength training (complete with automatic adjustments to .9, and each training day's lifts,sets/reps/and percentage based loads laid out and ready to go).
More perks? Two new favorite functions: The spreadsheet actually taunts you into working harder... by giving out a target number of reps to hit on your last plus set each day (based on 1RM and other entries).
Athletes will also be able to establish a theoretical projection of their capacity (# reps) to perform at submaximal loaded sets. Do you know off the top of your head how many Push Press reps you could likely execute Unbroken using 70% of your 1RM? Now you have somewhere to start...
Thank you to Coach Burgener and Brian from Potomac CrossFit for allowing us to share these incredibly useful spreadsheet resources with our crew.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet


lewis.robertdavid@gmail.com said...

Fuck yes! Great 5/3/1 tools.

Bench Press 5,3,1+
Warm-up Sets: 65x5, 85x5, 105x3
Working Sets: 130x5, 150x3, 165x8

10# PR @ 95%

Getting strong.


Anonymous said...

Bench Press...200# x 1 (New 1rm)

"Black Lung III"
12 x 30:20...1718m


Michelle said...

Ran 3-3.5 miles in 24:15

nickfcfnh said...

500m 11:15

ME Benchpress

sdaghir@gmail.com said...


DOWNLOAD FIRST! It will still work when its on your computers you freaks... pdf, word, excel, it's all viable for download, modification, printing. And yes, once its on YOUR computer save your info and update as you go, swap movements out as we progress as well (all fields may be modified). Become friends with Ctrl+z which auto undoes whatever I might screw up... works wonders. Get some, freaks.

Mike H said...

12.4 mile run - 2:15:00

Grinster said...

Links provided are a great tool! They will really come in handy when determining the weight in certain exercises for maximum output. Looking forward to using this in the future.