Just wanted to throw a heads-up your way and say everyone has been performing very well during the first week of Wendler 5/3/1 Strength cycle. I have noticed some of you have been feeling great and hitting numbers you haven’t struck in a while. Keep up the good work. Next week will be a heavier week and lil bit more intense in terms of the WODs for example we have a rope climb WOD thrown in the mix and a monster Wall- Ball WOD as well. I wanted to make sure you all are eating enough calories and getting enough sleep in order to recover efficiently. Recovery is everything when it comes to being the strongest Crossfit Gym in the Oakland / Eastbay area.
I have noticed a change in the community of the gym, members are sticking around longer and cheering on other members while they’re still finishing the WOD. This is the essence of Crossfit and this is environment I want foster at Dogtown. The saying “ no one is finished until everyone is finished” will hold true to our budding Crossfit / Boxing family. Ok enough yapping #Onward to next week. ( have you gotten in you’re reviews for Yelp or Google+ yet let’s get this 75 reviews
Strength:
3×5 Deadlift
1×5 @ 65 %
1×5 @ 75 %
1×5+ @ 85 %
Work
Badger ( Hero WOD)
3 rounds for time
30 Squat Cleans with 95#/ 65#
30 Pull-ups
800 meter run
Accessory
3×10 Leg Lifts
