maryanneandsamMary Anne and Sam.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

IF YOU COMPLETED LAST MONTH'S CYCLE, add 10lbs to your deadlift 1RM (NOT working 1RM, your actual [or estimated] 1RM), and 5lbs to your press. Then calculate your weights for this month, taking 90% of that number as your WORKING 1RM (W1RM). All percentage calculations will be based on this number, NOT your actual 1RM.

Or feel free to repeat your numbers from last month and seek to improve your rep maxes.

IF YOU HAVEN'T COMPLETED a 5-3-1 CYCLE YET AND HAVE NO 1RMs, BUT HAVE EXPERIENCE WITH THESE LIFTS: today do five sets of five (5-5-5-5-5), working up to a best set of five. We'll call that your five rep max (5RM), and we can use that to determine an estimated one rep max (E1RM) with this formula: weight x reps x .0333 + weight = E1RM. For instance, if you work you work up to 205lbs for five reps on the deadlift, multiply 205 x 5 x .0333 + 205 = and E1RM of 239 (round to the nearest 5 or 10lbs is fine). You would then take 90% of that figure to get your Wendler numbers for next week.

IF YOU ARE NEW TO THESE LIFTS, don't worry about percentages this month. This week, do six sets of five, going up in small increments each set. Think about what you're doing and groove good motor patterns.

1. Strength Deadlift 5-5-5+ (65-75-85%) Press 5-5-5+ (65-75-85%)

2. Conditioning: "Joan" 21-15-9 reps for time of Overhead squats 95/65lbs Pull-ups

Competitors: as rx'd. Penalty of one burpee for every second over four minutes (50 max). CrossFitters: AMRAP in 50 seconds of overhead squats (if you get to 21 before time is up, move on to pull-ups) AMRAP in 50 seconds of pull-ups (if you get to 21 before time is up, move on to OHS) AMRAP in 40 seconds of overhead squats (to 15, etc.) AMRAP in 40 seconds of pull-ups (to 15, etc.) AMRAP in 30 seconds of overhead squats (to 9, etc.) AMRAP in 30 seconds of pull-ups (to 9)

If you've worked out the last two (or heavens forbid) three days straight, sub GHS sit-ups or tuck crunches for the pull-ups. If you're not cleared for OHS, do front squats.

Novices: 15-10-5 reps not for time of overhead (or front) squats and pull-ups

Have fun!

REMEMBER! One WOD on Thanksgiving, 9am in Hadley. On Black Friday, 8am and 6pm in Noho, and 9am and 5pm in Hadley.