Phase 5 (Growth and Endurance) ACCESSORY WORK

While we move into our strength cycle of Wendler, Coach Somerton has paired up our accessory work with Phase 5

We will be alternating every other week with different movements to increase growth and endurance!

 

CHECK IT OUT!!

 

Upper  (WEEK 1 & 3)

6sets

(6@80/1@95%)

6/1, 6/1, 6/1, 6/1, 6/1, 6/1,

A – Floor Press – mid / 3010 tempo

Rest 90s

3 sets

8-10reps

B1 – DB low to high Fly – supinated

B2 – Bridged DB press – pronated

B3 – BB Row – supinated

Rest 90s

Accumulated 30 reps

C – Banded face pulls

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LOWER (WEEK 1 & 3)

45secs each

A1 – Side, Front, Side plank

Accumulate 1:30

A2 – L-sit

6sets

7/5/3, 7/5/3 (70,80,90%)

B – Sumo DL

Rest 90s/2mins >increase 2.5-5%

3sets

6 reps/side

C – side pull-ups – alternated

3x 2min holds

D – Weighted planks

Rest 75s

———————————————————————

UPPER (WEEK 2 & 4)

4sets

5/4/3/2/1 (RP 15s)

A – Push press

Rest 90s

1×24, 2×12, 3×8, 4×6

B – sumo deadlift high pull

Rest 75s

2 sets

8 reps/side

C – DB renegade row

Rest 75s

Accumulate

2:00

L-sit

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LOWER (WEEK 2 & 4)

6reps + max

A – Front Squat (30’s)

Rest 30s

6reps + max

B – BB RDL (toes elevated) (banded) (30’s)

Rest 30s

4sets

24,15,12 (RP 15s)

B1 – DB step ups

B2 – KB swing (banded)

 

NEW Class Strength Cycle!! Wendler’s Strength Program 5/3/1

CrossFit Wall Street

Happy New Year!!

Hope everyone had a great holiday and safe holiday!

We are going to be starting a NEW Strength Cycle “Wendler 5/3/1.”

This will incorporate both the Strict Press and Box Squats!!

We will be doing this weekly over the next 6 weeks.  The first 4 weeks will be strength loading, 5th week will be a de-load week and the 6th week will be testing our gains!

Jim Wendler’s 5/3/1 is all about starting with moderate weights while progressing slowly and consistently. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Throughout the routine you will work with percentages based off of your max, and strive to hit rep PR’s each workout.

The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders’ routines.

Below is a link to Wendler’s website with blog postings.  This will help if you want a little more information towards the process.  Or you can speak with Keith, he has books on Wendler’ program you can ask to read.

https://www.jimwendler.com/search?q=5%2F3%2F1

 

Look forward to working with all of you and seeing our gains!!

Keith

PHASE 4 (UPPER AND LOWER BODY) ACCESSORY AND RECOVERY WORK

Next 4 weeks we will be continuing our format of Thursday and Sundays!  However, This time we will be alternating different movements every other week to keep things progressive!

Upper Body WEEK 1 AND WEEK 3

8,6,4,8,6,4

A1 – Military Press

12-15reps

A2 – Ring row – wide pronated

2sets 10reps/each

B – Turkish getup

C – 2mins of Push-ups (AMRAP)

———————————————————-

LOWER BODY WEEK 1 AND WEEK 3

1 sets

10 + 7 + 5 reps (RP 15 secs)

A1 – Spartan

A2 – Hollow rock

8,6,4,8,6,4

B1 – High Bar Back Squat  2010

6reps each

B2 – B stance DL 3010

B3 – DB curl

—————————————————

UPPER BODY WEEK 2 AND WEEK 4

8,6,4,8,6,4

A1 – Floor Press 3010

6reps

A2 – Pull-up / leg assisted / hold 3010

3 sets

6reps

B1 – Incline DB press – neutral

8-10 reps

B2 – DB row 2010

—————————————————

LOWER BODY WEEK 2 AND WEEK 4

1:00 each

A1 – Side, Front, Side plank

Accumulate 1:30

A2 – L-sit

8,6,4,8,6,4

B1 – DL

8reps

B2 – DB Lunge

20reps

B3 – Weighted Deadbug

3sets

6reps

C – Chin up

DOWNTOWN ALLIANCE ARTICLE

CROSSFIT WALL STREET IS READY TO (SAFELY) WHIP YOU BACK INTO SHAPE

While many people were hunkering down during quarantine and resigning themselves to lots of snacks and couch time as the world outside seemingly ground to a halt, the members of CrossFit Wall Street were recommitting to their fitness goals.

Owner and head coach Keith Hurd considered it imperative that the community he oversaw at 60 New Street stay together. He immediately zeroed in on social media as a medium that he could use to bridge that gap.

“I kept our members engaged by posting the scores for their workouts on Instagram so that they could stay accountable to each other and also to me,” Hurd told the Downtown Alliance. “I was emailing everyone every week to week, and if I didn’t hear from anyone I would just give them a call to see if they were struggling or getting fed up.”

Since the Wall Street location reopened in September, Hurd said social distancing has been a breeze. Even before the pandemic hit, the industrial-style facility was already set up with painted floor lines, spaced six feet apart, to ensure that members didn’t crowd each other during workouts. The space isn’t designed to house more than six to eight people at a time anyway.

Like other gyms throughout the city, CrossFit Wall Street finds itself subject to the whims of elected officials and at the mercy of surging case numbers as the winter months approach. But Hurd said that if a second citywide shutdown on fitness centers does occur, it’s better if it happens during the winter months, when community members are more likely to be traveling to visit family members or letting their fitness regimens fall by the wayside in favor of indulging over the holidays.

For Hurd, who helped to open the gym downtown in 2012, the whole situation is reminiscent of Superstorm Sandy, which forced the facility to shutter for the first time just 30 days after it had opened its doors. In the intervening years, the neighborhood has bloomed, with supermarkets and family dwellings sprouting up where corporate offices once stood. “Over time it became this really cool community down here where it was more hustle bustle, where after 6p it wasn’t like a ghost town anymore like it used to be,” Hurd said.

“I feel strongly that it’s going to come back,” he added. “In six to eight months I think we’ll be able to look out at the neighborhood and say, Wow, remember how quiet it was? And now look at it, the hustle’s back. The families and the businesses are back.”

Phase 3 (4 Week Cycle) Coach Somerton’s Accessory/Strength Program

** SWITCHING IT UP!!!

THURSDAY- UPPER BODY

SUNDAY- LOWER BODY

 

Phase 3, 4 weeks cycle

 

A series movement:

 

– 1 set equals 8 total reps, but in the 1 set we are combining 2 different tempos.

 

– The first 4 reps, we are utilizing very slow eccentrics –  5/01/0 – 5 seconds to lower the weight, then explode up.

 

– After 4 reps with the 5/0/1/0 tempo, it should feel as if you can almost do no more 5/01/0 tempo reps.

 

– Then you immediately continue with fast eccentric reps with a 2/0/1/0 tempo for 4 more reps which should be extremely hard!

 

– 4 reps with 5/0/1/0 tempo + 4 more reps immediately following with a 2/0/1/0 tempo. Fun times!

 

 

B series movement:

 

3 x 10/7/5

– This means in 1 set you will do 10 reps to failure, then rest for 10-15 seconds and continue with the same weight for another 7 reps. Then rest again for another 10-15 seconds before finally performing 5 more reps. This is 1 set!

 

– You will then rest for 75 seconds before moving to the B2) exercise, a Sumo RDL which also follows the same 10 / 7 / 5 method.

 

– You perform this exactly the same as the B1) exercise (as written above) to complete 1 set of the RDL. Rest 75 seconds again before going back and performing set 2 of the cyclist squat for another set.

 

– This phase has lots of reps and lots of sets. My advice is to add weight each set, so the final 2 sets are really hard. Enjoy this phase, it will lead to some amazing pumps

PHASE II: Coach Somerton’s Accessory and Rehabilitation Work

LOWER BODY (THURSDAY)

4 Sets (4-6 reps)+1 set (10-12 reps)

A1 – Barbell hip thrust – 1 & 1/4 reps / tempo 2210

A2 – Dumbbell Romanian DL w/band around hips – 10-12 reps / tempo 3010

 

4 sets (4-6 reps) +1 set (10-12)

B1 – Dumbbell Bulgarian split squat – tempo 6010/2010

B2 – low front loaded KB good morning to squat  – 15- 20 reps

3 sets

 

C – Barbell Lateral Split Squat – 15-20 reps – tempo 2110

 

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New 6 Week Strength Cycle!!! TEMPO Movements

Starting On October 13th we will begin a Tempo Back Squat and Deadlift Program.  Each week we will alternate with  2 days of Back Squat and 1 Day of Deadlifts/ Then switch to 2 days of Deadlifts and 1 Day of Back Squats.

 

Why Tempo Work?

 

** dictate a specific time frame in which to perform the eccentric, isometric, and concentric phase of the squat and deadlift. Forcing a tempo on your squat/deadlift increases time under tension, places a higher demand on stability throughout the movement, and increases positional awareness of the hips and knees.

 

What are the Benefits??

  • TEACHES CONTROL. Tempo training essentially teaches you to slow down the movement and maintain control throughout the entire time. …
  • BUILDS BETTER UNDERSTANDING OF MOVEMENT POSITIONS. …
  • ADDRESSES POSITIONAL WEAKNESS. …
  • INCREASES TIME UNDER TENSION. …
  • DEVELOPS WORK CAPACITY. …
  • ADD VARIETY. …
  • REDUCES RISK OF INJURY.

 

We can’t wait to see the increases and benefits from this!

Sunday’s Training (Phase 1)

Upper day – Sunday

DB floor press or landline press

Flat dB Flye

Pull wide grip

Bent over bb row pronated

DB tricep extension

DB curl

Standing dB lateral raise

Core

 

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New Programing Thursday and Sunday!!

Welcome back to training!

 

CrossFit Wall Street has a new and exciting initiative to introduce for you come Thursdays and Sundays!!

 

Our Experienced Coach Somerton Lester has worked concurrently with your CrossFit program workouts and developed a new initiative that will drive up your general physical readiness and push through some lagging areas that maybe holding you back!

 

It’s a chance to pull back on the high intensity interval weight training days and focus on some areas that will work to ensure you push past your previous level of achievement.

 

Therefore, Somerton will be introducing you and mentoring you through detailed training pathways that will help you succeed in these areas.

The session will be split into numerous superset style workout blocks, this will entail partnering two exercises of the same muscle group together working through time under tension for that specific phase

.

This will will be the 1st Phase over 3-4 weeks.  Then Somerton will introduce a new Phase every 3-4 weeks moving forward.

 

What you can expect Phase 1 – is volume; This is a “Hypertrophy Phase,” which means too, “Increase a growth in Muscle Cells.”  Strengthening the muscles and building a solid foundation before moving to an Intensity level of increasing weight/stress on the muscle.

 

The idea is to progress gradually through the steps at the pace that your skill level and mobility allow.

 

While your attendance and consistency will ensure you reach your goals of building muscle, and strength, to therefore, raise your physical readiness standard.

 

Expect:

Thursdays to be LOWER BODY

Sundays to be UPPER BODY

 

We look forward to seeing you all on the Thursday and Sundays!

 

In the words of Coach Somerton, “Horns Up!”