Another day off but I’ll take it. My legs are sore from Monday even thought I only did squats and bodyweight split squats. I’ve been really focusing on going deep/low on those FFESS and letting my knees travel over my toes a bit. It’s turning it into a deep stretch and strength exercise. I might try to add a little weight back, but sets of 15 with bodyweight haven’t caused any pain and seem to be hitting the target muscles.
I’ve been trying to evaluate my conditioning choices through this cycle of 5/3/1 and think I’ve decided not to change a thing. They don’t feel tough enough is the problem. But I look or think back and they have my heart rate up for 8+ minutes and I’m working on athletic movements that feel good such as jumps, side shuffles or short sprints, and med ball throws. I might add a round to extend the session, but I don’t really see any reason to cut them or change them. I also don’t need to go to the Y to do them - it’s actually better that I stay at school in terms of space and equipment. That’s a win-win because my sessions move quicker and I can get home faster by eliminating the drive to and from the gym. Our youngest kiddo’s daycare is also here at school, so it will be easier to pick her up on time once my wife starts coaching track. They have a hard 5pm close time so it can be a rush to leave school at 3:25, drive to the gym, train, and get back by 5.
It took me a lot of growing up to realize that conditioning doesn’t need to smoke me every session. And, in fact, if it DOES, I’m regressing rather than progressing. It’s hard for those of us that grew up in the era of 2-a-days with no water and wind sprints until at least one person pukes and the conditioning doesn’t stop until at LEAST 3 people quit the team to be able to wrap our heads around it, but the truth is that the people that are actually out there getting results DON’T train that hard.
Eliud Kipchoge released his training logs, and it was discovered that he spends 83% of his training in zone ONE cardio. For us mortals: that’s like a walk. And he trains like that to be the greatest marathon runner of all time. Most likely, the rest of us can stand to train a little less hard.
That said, I’m also in favor of Jim Wendler’s approach that, sometimes, we just have to do something stupid and get it out of our system. I like to allow for 1 day a week at most to blow my brains out with some sort of stupid conditioning. 1 day every 2 weeks would be better.
Based on the effort level discussed here, I’d guess that’s your CrossFit WOD? That’s they type of effort that comes to mind when I think about my conditioning. If I’m not redlining, then am I even doing anything?
But I’m really trying to take Coach Lee Boyce’s advice (and many others) about leaving the gym feeling good and invigorated instead of trashed.
Based on the effort level discussed here, I’d guess that’s your CrossFit WOD?
For this particular training cycle, yeah. And it has carryover into an event I’m training for. But now, it’s like: I get in shape to do that WOD, rather than do that WOD to get in shape.
That makes sense, but also hurts a little because the impression I get is that we’re all supposed to be able to do those things. I have a printout of all the CrossFit Hero WODs somewhere and probably can’t do most of them. Like, how many average gym goers can show up and do Murph as scripted with the added weight? Ever tried Linda aka Three Bars of Death? I think my best attempt got to through the round of 7 and it took over 28 minutes.
I don’t know! My understanding is that some of them are more like the favorite workout of the individual (like Murph is from the way Michael Murphy trained while deployed). Granted, he was a freaking SEAL, but the CrossFit community throws these things around so casually that I guess they’ve tricked me.
I suppose I also have a massive divide between the things I wish I could do and the things I’m willing/able to do. And it grows every year. But that’s my own fault for looking at certain physical achievements that way.
I heard Wendler talking about the Murph workout 2-3 years ago. At the time many social media types were doing it every day. Like a Month of Murph or something.
Anyway, Wendler said he got started with “A Quarter Murph, Twice,” doing 25% of the distance/reps, 2 times per week. Before building up to full thing more often.
Then when he was getting too focused on it, his wife got on his case and asked if he was trying to the Murph King and suggested moving on to something else.
Breaking it down seems like a reasonable start. I’ve never completed the workout. Actually, I’ve never even tried it. Way back in late 2009 or early 2010 I was training for my first police academy which was considered paramilitary. I knew I’d be running and doing lots of push-ups and sit-ups, so that’s what I trained. One night I had the brilliant idea to knock out my 100 push-ups before my 1 mile run. I could barely move faster than a walk! I didn’t realize the importance of the pecs and upper body muscles when it comes to breathing. I did the push-ups as fast as possible so it was basically four or five sets to failure. The fatigue crushed my lungs. I couldn’t get a full breath during the run and it was one of the worst one mile run experiences of my life. I can’t imagine running a mile, then doing the 100/200/300 chins/push-ups/squats, and then running another mile. And my imaginary version doesn’t even include to weighted vest!
All this talk of 5/3/1 Forever made me print my PDF version out and put it in a notebook (I prefer paper over digital screens when reading). I opened it up and started reading the Warm-Up/Mobility/Flexibility page and what do I see? A Wendler quote I’d do well to remember.
“The most important thing about your warm-up and mobility work is consistency. Some people may need more work than others but if you consistently do a 10-15 minute warm-up prior to training, that’s more than most will ever need. Now if you ignore this for a long time, you may need some more work but like magic, once you catch up you’ll only need that small window. It’s all about consistency.”
That bold line is me and I’m living in the follow-up to that statement. Why is it so easy for me to skip my warm-up when time is tight?
Another reason I’m digging back into the book is that ChatGPT and I are talking about how to implement my own “Seasons of Training” based on my goals. I’d like to be “athletic” year round which means I need to do things that athletes do like jumping and running regularly. I asked ChatGPT to tell me which 5/3/1 templates would be best to run while cycling from a top priority of physique, strength, and athleticism. Now it’s time to dig into the options and see which ones I want to try.
Warm-Up
Hip flexor stretches, rolling v-sits, Jefferson Curls.
OHP
45 x 10
95 x 5
105 x 5
120 x 5
135 x 5 superset with Pull-Up
7, 7, 6, 6, 6 superset with Box Jumps
20" x 4
24" x 4, 4
30" x 4, 4
OHP FSL
105 x 5 x 5 superset with Underhand Rows
1st set actually 6 more pull-ups
225 x 5 x 4 sets superset with Lateral Bounds
4 ea x 5 sets
Sled
Rogue + 115 lbs
Pull 25m, Push 25m x 4 ea
Time: 8:26
I arrived at the Y at 3:15 and they had a sign stating they were closing at 4:00 for maintenance.. I’ve never seen that in all my years of training there (which dates 25+ years). Well, per my instructions to myself I still did some mobility stuff to warm up. I put Jim’s box jumps with the OHP work for the sake of time. The lateral bounds were my attempt at reclaiming some basketball skills. The lifting portion took 21:50 from first set with the bar to re-racking the weights. I want to be athletic and this pace matched that for sure. I was also happy to get the conditioning done. It’s still ‘optional’ on upper body days but I like how my knees don’t hurt and I don’t want to stop doing the very thing that made that happen - the sled.
Forgive me if I already shared this, but it’s very good news for me so it’s worth posting twice!
I reached out to my college professor and asked how I sign up for the comprehensive final that I’ll need to do to finish my master’s. It’s something they told us about in the first year of my program and it seems like a daunting task. However, they have discontinued it! My passing score on the major task required to get my teaching license is now the big thing to check off for graduation. Once I finish these final two classes, I’m done!
Today will finish up a long week for teachers - conferences after school til 7 Tuesday and Wednesday, conferences all day yesterday, and in-service today. Bring on the three day weekend…
Man, I don’t want to stir the pot—particularly because I appreciate our interactions—but this is one area touched on in these forums about which I really feel strongly enough to comment when I see it:
We know JW doesn’t sell digital versions of 5/3/1 Forever. See Books & Programs; he also says so explicitly on the 5/3/1 Foreverpage.
I never went shopping for the book and I didn’t realize he didn’t offer a digital version. I just searched and they’re everywhere. Some look like you would expect instead of a scanned book. I’m sure someone made money off it but I can’t imagine taking the time to scan every page of that book. I see he has Kindle versions of a couple of his older books on his site.
I ordered the book and a shirt from Jim’s site. Even when I’m not using 5/3/1, I still hear Jim’s principles in my head when I’m training (along with Paul Carter and CT). I often Frankenstein my programs by taking a piece from this coach and that coach, and then throwing in something of my own. I’ve also enjoyed reading about his changes to Krypteia and his he trains high school kids. I’m hoping to piece something together for my students from his templates.
I guess I say all that to point out I’ve received way more value from the man than my $75 purchase.
Thanks for the education and encouragement on the matter.
Trap Bar Deadlift
135 x 5
225 x 5
285 x 5
320 x 5
360 x 5 Superset With Squat Jumps
BW x 4 x 5 sets
Squat FSL
225 x 5 x 3 sets
Hang Power Clean
185 x 2
195 x 2
205 x 2
215 x 2
225 x 2, 2
RFESS Jumps
BW x 5 ea x 3 sets Saw this on Facebook. I’m slow which means I need to do this more.
Sled
Tank M4 Sled L3 + 45
Pull 25m/Push 25m x 5 ea
Time: 9:15! Doing this after legs felt better than doing it on upper body days with DOMS. If I can repeat this performance and beat the 10 minute time limit again, then I’ll add more weight.
