Ho fo Sho

Helen

3 rounds
Run 400m
21 kb swings 55lb
12 pullups

me: 12:39
Graham Holmberg: 7:05

Worked out during lunch time today. Met a guy who's about my height (5'6", maybe shorter) and a billion times stronger. Turns out he and a bunch of other guys who work out during lunch time are responsible for the bumper plates, kettlebells and other random cf shit in the gym. On any given day 2-10 guys show up and throw down at the unofficial "CrossFit Naval District Washington." Their WOD today was hoover ball - essentially volleyball with a medicine ball. I said I couldn't play today cause I had a meeting. And by meeting I meant I wanted to do Helen instead.

The jacked dude, Dave, also told me about a strength program they incorporate into their workouts. It's called the 5/3/1 program created by some Wendler dude that I've never heard of. The premise is similar to starting strength/5x5, you do a few sets of a specific movement at x% of your one rep max and after 2 days you're fucking jacked. Or something like that.

A completely inadequate overview of the 5/3/1 program follows:

On separate days you'll do (back) squat, bench, deadlift, and overhead press. The first day you do 3x5 squat, then the next day 3x5 bench, then dead then press. After doing a separate 3x5 day for each movement repeat the cycle with 3x3, and then a day with one set of 5, one set of 3, and one set of 1. After getting through the moves with sets of 5, 3 and 1, you do a "deloaidng wave" with lighter weights at 3x5 and then I guess you start everything over again but with a higher 1RM (probably like 50x what you started with).

The weight breakdowns as % of your 1RM are as follows:

75% x 5, 80% x 5, 85% x 5

80% x 3, 85% x 3, 90% x 3

75% x 5, 85% x 3, 95% x 1

60% x 5, 65% x 5, 70% x 5

A much better explanation can be found here