Monday 4-4-16


Who’s ready to get stronger?

I’m planning the next cycle of work and I must say- I’m very excited! We’re going to focus on the basics and virtuosity. We’re going to do the common things uncommonly well. My hope is that you will give 100% every time. In saying that I’m not asking you to “go faster” or “go harder.” What I really want is your focus. Don’t just move. Move with purpose. Breath in, breathe out. Do the work with a smile and know that you’re improving yourself in this very moment. My friends, this is going to be a fun time! With Sven 7 only 4 weeks away and Memorial Day Murph 8 weeks out, I plan on leading you into doing your very best!

Now, before you read today’s WOD, find a mirror and read this to yourself:

I am not a beautiful and unique snowflake. I am the same decaying organic matter as everyone else; I am part of the same compost pile. Nobody is coming to save me. No one is hiding behind the next corner to pull me into the gym to hammer me into shape. There is no one at the market that will show me what to eat to be strong. I have to take it upon myself to make a change. I will not ask dumb questions on the Internet looking for approval. Weakness will no longer suffice. –John Welbourn


Back Squat 3×5

We are going to be back squatting at least 1-2 times a week for the next 6 weeks. This will (mainly) be a linear strength load cycle. You will add 5-10 lbs each time we squat. Over the cycle, you will have approximately 9-11 squat days. That means you will potentially add 45-110 lbs to your 3 sets of 5 across. We won’t always work in the 3×5 range but it will be our home base.

Today is day 1. Start with the right weight. Not too heavy. Not too light. Use the next 2 weeks to build your base, correct your form and prime yourself for getting strong.


For Time

100 Russian KBS (70/53#)
100 Push Ups

You may break these up however you wish.


Box Briefs

This Saturday is the Miles For Milson charity run. CFW has a team running the race. Click “Join a Team” on the registration page and let’s do it!

Register for SVEN here >>SVEN 7<<