With the Open over and life getting back on track after the birth of baby Esmae, I have had chance to look over the open scores.
I am pleased to award the following with some prizes:-
Male Rx - James Mckwen
Female Rx - Amber Madkour
CFB Spirit of the Open - Oli Turner
Massive well done to all those that showed up on Fridays for what was some very varied WODs, if you have any feedback on how you did and what you struggled with please do email me email@example.com
Throw back to when we last did the million pound lift for charity before leaving our 1st location, it required us to lift 1 million pounds of weight for time.
In June we will be doing this again but this time for a different charity, Abigail’s Footsteps Charity.
I have been contacted by a friend who wants to raise awareness and money on the behalf of their friend Richard and his partner Becky who unfortunately lost their baby girl in June 2015 (still born) where The Maternity Unit at Poole Hospital offered the use of a ‘cold cot’ to enable Richard and Becky to spend some time with their daughter before laying her to rest. The way in which the staff dealt with my friend and his parent was absolutely brilliant and we would like to raise money for the Abigail’s Footsteps Charity whom provide training and funding to Maternity Units who don’t have the resource and knowledge.
We will also be joined by the Bournemouth Echo, Bournemouth Uni Radio, ITV Meridian and indeed Abigails Footsteps would all like to attend on the day to cover and promote the event.
Over the next few weeks we will be following the Wendler 5/3/1 approach to improve our basic strength and fix some movement issues.
Best multi joint lifts
As you will be aware we have just tested our Press, Back Squat and Deadlifts, this is because all your difficulties will advanced movements start here. If you can fix and improve these basic lifts you will see an improvement in your olympic lifts, if you avoid the chance to fix any mobility issues during this phase you will continue to suffer with advance lifts.
Break personal records
5/3/1 is set up to increase upper awareness of your capacity to move weight through various rep ranges.
week 1 - 5,5,5+
week 2 - 3,3,3+
week 3 - 5,3,1+
week 4 - Deload
How the weeks will look
1st cycle is based off 90% of your 1RM
week 1 - 5 @65%, 5 @75%, 5+ @85%
week 2 - 3 @70%, 3 @80%, 3+ @90%
week 3 - 5 @75%, 3 @85%, 1+ @95%
Deload - 5 @40%, 5 @50%, 5 @60%
5+, 3+, 1+ means max reps go till failure
2nd cycle youll need to add 2.5kg to press numbers and 5kg to deadlift and squat numbers