New Year, New Direction

"Stronger  people are harder to kill than weaker people and more useful in general"

With that gem in mind (thanks Rippetoe) Top Gun CrossFit is going to change things up just a bit. 

We will start with the CFT and see where the numbers are.

For 5 weeks, we will work on one of three basic lifts - deadlift, back squat, overhead press - every Monday - going heavier each time.  We will start at approx 80% of your 1 rep max.  We will do 5x5 as that has been proven the most effective for strength and muscle growth.  Every week we will increase the weight approx 5%

After 5 weeks, we move to the next exercise, repeat, then the next, repeat, then we will do the CrossFit Total and see how much we've improved on each lift.

Then it's a rest / 1/2 effort week to recover for a total of 17 weeks.
During the weeks we work on, say Deads, we will also throw in the random heavy squat or press days - we surely won't ignore them.

And we will always be doing the "Girls" and hero workouts, not to mention many heavy metcon days as well.

It's a chance to see if this type of program works (which I'm sure it will) and even though the rest of the program is random, our progression towards getting stronger is not.