Want to get Stronger?!

As I have said before, all of us have different goals. One of us may want to compete at the sport of CrossFit, another to look good at the beach, and others be able to play sports with their kids (or all the above!). Many of us want to be stronger. Lifting heavy prevents muscle degeneration, increase anabolic hormones that burn fat and increase muscle, helps us burn a ton of calories, and makes carrying the cooler to the beach a hell of a lot easier. Gaining strength, contrary to popular belief, does not make the muscles larger (muscle hypertrophy), rather increases the strength of the contractile proteins, actin and myosin, within the muscle fiber.

This week, we will be beginning a 12 week program is based heavily on the power lifting program by Jim Wendler that he named the 5/3/1. We have done this program once before and had amazing results. We will be including the 4 major lifts for this program (Back Squat, Bench Press, Shoulder Press, and Deadlift) into our class workouts 1-2 times a week. Lifting heavy is important, but not vital for the masses to do on a daily basis. That’s why if getting stronger is your primary goal, you’ll need to stay after and do some extra work. For the majority of us, the 1-2 times a week of heavy lifting will be plenty to help us reach our fitness goals.

This program utilizes our 1 rep max (RM) to create a percentage based linear program that emphasizes starting light, progressing slowly, and breaking personal records (PRs). I have adapted the essentials of this great power lifting program to fit into our strength goals as CrossFitters: get stronger while still increasing our overall fitness across broad domains.

In our 12 week program, every 4 weeks we repeat a similar rep scheme and percentages of our 1 RM. Out of the 7 sets we are focusing on, the first 4 sets are performed at low load with the focus on technique. As we build, we warm up into our final 3 working sets. The last set, set 7, will be completed until failure, with a goal of hitting a new multi rep PR. This way we are essentially testing each week, trying to hit new PRs and pushing our bodies to the limit. Side note, the limit is our body’s limitations through the movement with perfect form. If technique is not achieved, load and repetitions should not be increased.

Week 1 works around working sets of 5 reps, Week 2 features working sets of 3 reps, and Week 3 features the programs namesake, 5/3/1+ reps. Week 4 is a deload week designed to give our body a rest and let our strength recover. The goal of this week is to go light and pick one thing to improve. Film yourself or have a friend film you. Check out your form and work on that one goal for the day in that particular lift. Trying to set PRs everyday will quickly lead to plateaus at best and injuries at worst. After 4 weeks, we repeat this process with slightly more loads each week.

Is this the only way to get stronger? NO WAY! There are tons of amazing programs that strength coaches utilize to get their athletes to peak performance. What they do all have in common however is emphasizing great technique, increasing loads as time progresses, adding in accessory work to strengthen secondary movers and retesting performance over time. We will use a variety of these techniques at Aspire Sports Lab with one goal always in mind: make you a better, more well-rounded, athlete.

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Jerry Rodriguez

Coach and Class Programmer

Jerry joined the team in early 2021 after living in Germany for 3 years. He can coach in 3 languages (English, Spanish, and German) and has a competitive background in martial arts and weightlifting.

After Jerry joined the team he began creating our class programming based on our member’s goals, needs, and where they are currently at. Our gym has never been fitter, stronger, and injury-free with his unique combination of functional fitness, interval training, bodybuilding, and high-intensity exercise.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

Micaela Von Essen

Coach and Gym Manager

Coach Micaela joined the team in 2020 as a CrossFit Coach and soon began to take on more and more responsibilities within Aspire. Although she still coaches classes, you can also find Micaela coaching CrossFit Kids, Personal Training, and helping run the gym’s day-to-day operations.

Not only does she have a huge passion for fitness, but she is our community’s number one cheerleader and is always there with love (even tough love when needed), support, and a smile on her face.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition



Originally from Long Island, Gina brought her talents down to South Florida a few years ago. And we couldn’t be happier with that decision. You can find Gina coaching the 8:30 and 10:00 am classes daily at Aspire where there is an incredibly diverse group of individuals varying in ages, fitness levels, and personalities. Her classes are the epitome of CrossFit is for everyone as she perfectly modifies our programming for anyone who walks through the door.



Coach Dan has been a member of our team since 2019 and offers an incredible knowledge of old school CrossFit (he’s been doing it since 2010!), Mobility, Olympic Weightlifting, and Aesthetic Programming. In addition to coaching CrossFit Classes, he also offers Personal Training and a Glute Specific class beginning early 2023.

Sean Spire

Owner and Coach

Coach Sean started Aspire in 2017 to expand his reach in the area to help more people reach their goals of a healthy lifestyle through fitness and nutrition. He has a background in competitive swimming, Ironman Triathlons, and CrossFit.

When the COVID pandemic hit, Sean began coaching gym members online. With such great success in helping members achieve results online, he continued to train in the online space, now working particularly with new and soon-to-be dads, ensuring they are taking control of their health for their new family.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition


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