Wednesday, January 12, 2011

goals, 5-3-1

We've started the I Am CrossFit challenge, and so I thought I'd throw out my fitness goals for the next 8 weeks.

1) I will complete two cycles of Wendler's 5/3/1 back squat program as rx'd, and add a minimum of 10lbs to my back squat 1 rep max.
2) I will complete 10 strict handstand push-ups unbroken.
2) I will complete the I Am CrossFit benchmark (@ 155 lbs power cleans) one minute faster than on Saturday.

I started 5/3/1 today.

back squat
Wendler cycle 1, week 1

Set 1 65% x 5 @ 135lbs
Set 2 75% x 5 @ 155lbs
Set 3 85% x 5+ @ 175lbs (completed 10 reps)

Have a good one y'all! Peace.


  1. I'm on my second 4-week cycle of the 5/3/1 and so far it's been great. Now if I can just figure out the right mix of metcon/ conditioning and CFE workouts I'll be set.

  2. Hey Burke, glad to hear 5/3/1 is working for ya!

    I've been doing mostly strength work lately, and it's been going well. Probably time to get back on the metcon wagon though!