You want to know a big secret? Most people are bored at their gym. And that’s why they are hate going and and usually give-up. The reason? There is no planned workout, no coach to instruct you and the same workout day after day. At 5150 we use hard science to create unique workouts designed for maximum results at 5150 today.
Guess what? It probably wasn’t you – yeah those extra cupcakes didn’t help – but you didn’t have a community to support you, coaches to lead you and you probably didn’t look forward to working hard at the gym.
From the tough mudder to a triathlon or marathon. From power lifting to CrossFit or GRID competition. From soccer, football, ice hockey to everything in-between. We know CrossFit builds better athletes because we’ve seen it happen every day since 2009! From teenagers trying to make the team, to seniors doing their first marathon – everyone gets better at 5150.
Or in a bathing suit? Or just feel great about how you look. Let’s face it, all the health and fitness benefits aside – it really comes down to the fact that we all want to look good in our birthday suit. Just to know you can streak naked across the mall and people will be impressed and not horrified. It’s a powerful feeling.

 

 

 

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May 23, 2018


CrossFit 5150 – Barbell club

Warm-up

Weightlifting

BBW Open Road (5×1)

Clean + 2 Jerks Work at 80% of 1RM CJ.

Target 10# increase / week if work sets are above 275#

Target 10# increase / week if work sets are below 275#

BBW Open Road (1×3)

Back Squat Work to a set of 3 at 75% of 1RM Back Squat. Then decrease for Drop Set 1×5.

For Drop Set 1×5, decrease 55# down if work 3RM is above 330#

For Drop Set 1×5, decrease 45# down if work 3RM is below 150kg

Target 10kg increase / week if work sets are above 150kg

Target 5kg increase / week if work sets are below 150kg

BBw Open Road (1×5)

back squat drop set

BBW Open Road (4×5)

Snatch Grip Deficit Deadlift Work at 60% of 1RM Deadlift. Keep the weight consistent across the work sets.

3-4 inch deficit Target 5kg increase / week if work sets are above 385#

Target 2.5kg increase / week if work sets are below

385#

CrossFit Journal: The Performance-Based Lifestyle Resource