Ease Off The Accelerator

Nutrition Q&A Session — THIS SATURDAY, 12-1:30pm – FREE!

WOD for Thursday 032411 – Click Here For Today’s Schedule
Press (Week 4 – Deload Week)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Press Loads and Metcon Time to Comments
For the strength segment,  we are starting Week #4 of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you are on week 4, note that this is a DELOAD week.  The weights are not supposed to feel heavy and you should not be training max effort.  If you’re on another week of the 531 cycle then get after it.

This is a Strength & Conditioning Benchmark WOD.  The swings are American and the pullups are chin over the bar.

ENDURANCE WOD tonight at 6pm!
Come see what Coaches Erin and Paul have in store

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout and Q&A — This Saturday!
USA Weightlifting Referee Clinic — Sat, April 30th
Bull City Barbell Open — Sat, May 31st

Bored of regular Burpees?  Try these in today’s WOD
[youtube]http://www.youtube.com/watch?v=evY0-zpKGks[/youtube]