Next 8-weeks: “Toughening Phase”. What does this mean to you? Learn to “Move With a Purpose”.
General Guidelines: The cycle builds off the Classic 3 or 2 on, 1 off, 2 or 3 on, 1 off training design. Each week will look very similar. I’ll change it up as much as possible so you can hit all the elements. This may not be your ideal weekly training but it is our ideal and you chose us.
Level 1– You will see a lot of elements per day. You will not be expected to finish it all. The coach for the class has the call on what may be the best route for you to take for that day. If you want to achieve all the pieces of the day come ready to go, or try to pop into a Level 2 Class.
Level 2– Be ready to rock. On all the lifts you will be able to choose between the power version or the *cough* Squat versions.
Athlete Development: Still available for you to come in and blast through a workout or work on some weaknesses. Since I’m feeling a little nostalgic you’ll see some CrossFit mainsite programming on this day.
Weightlifting: Clean and Jerks, Snatches and the Back Squats. You will see more volume (think quantity of reps) at sub-maximal loading. You will not see anything over 95%. Guaranteed. The focus is for Central Nervous System adaptation to heavy loading. Often. If you are still new to the lifts this is perfect for practicing, building confidence, and gaining more efficiency.
Powerlifting and Accessory: As with all the powerlifts, the focus will be on gaining pure strength that compliments the weightlifting. Front Squats, bench press, overhead pressing, and Jerks. Accessory Lifts will be utilized for working technique, positional, or speed that compliments the weightlifting. I love programming some hang power movements, snatch balances, and Front squats. Also you will see some pulls from the floor that will evolve from deadlifts to positional work.
Monostructural: (rowing, running, riding): You will see one day solely focused on increasing your aerobic capacity. This means Interval work or workouts that have a huge majority of monostructural components. Interval work is the only way to increase cardiac output (your heart is a muscle). In crossfit most people commonly misunderstand stamina and endurance. Stamina can be built by endurance based interval training. You have to have the capacity for the heart and lungs to fuel the muscles. This is also a great way to build mental toughness. You will see this evolve into one hell of a tester by the end of the 8 weeks.
Gymnastics: Want to drop time on your FRAN?!?!? We will be hammering down on one skill and one skill only: Kipping. Many of you are right at that breakthrough moment; however as coaches we are ready to get you over the edge. You will have to be patient, if we stop you in a workout, it’s not to slow you down, it’s to teach you how to do it correct. Listen and Learn. Muscle-ups and pull-ups-you may see different scaling options, be ready.
Mobility and Midline Work: Mobility work will be sprinkled in occasionally. We may not always program the mobility, but that does not mean it is less important. If you feel you want or need mobility programming, ask a Coach. We’ll be glad to help you with this. Midline: You will see this programmed every week to help develop trunk strength. It will evolve over the first 4-6 weeks. Think GHD Sit-ups, Toes to bar, and Knees to elbows. The midline part will be complementary to our gymnastics skills.
Final point for the next cycle.
You will be seeing a lot of percentage (%) based lifting and even some % based Conditioning pieces. The percentages are based off of your 1RM. Don’t Worry if you do not know your 1RM. We are there to help. Why? 1. It puts everyone on a level playing field based on your ability. 2. And it puts loading based on your ability and may keep you from ‘guessing’ and performing at a load you may not be ready for. However, you will not see these %’s written for benchmarks.
Snatch 1×3@85%. Means you will perform 1 set of 3 reps at 85% of your 1RM (rep max). Due to our limitations in Wodify, you may also see this written as 3@85%, also meaning 3 reps at 85%.
30 burpees, 20 thrusters @ 75% of your 1RM thruster, 30 Burpees.
If your thruster 1RM is 100#, you will perform the thrusters at 75#. If its 225#, you will perform this at 168#.
The good: It allows things based off individual ability. And it allows us to further develop the coach-athlete relationship.
The bad: Since we are not going to check everyone’s math(wodify allows us to check) it allows for people to fudge numbers on workouts. Not all %’s are going to come out on a nice simple number. Example 315# allows for each % to be worth 3.15#. If the workout is written for 75% that is 315(0.75) = 236.25#… this allows for 2 options; 235# (74-ish %) or 240# (76-ish %). Our advice is that you choose the number closest to the actual %-age based point. In this case it would be 235#. Scale lower and achieve the movement versus scaling up and failing over and over.
The Ugly: You continually scale up, go heavy, and over estimate your abilities leading to a ton of failures. This leads to a Red Flag and a coach checking your math and finding out you took advantage of the relationship. Don’t be an ass, and we won’t be. Simple.
100 Jumping jacks then the Burgener Warm-up with a Coach.
Mobility Psoas Hurdle Drill x 3 each side :10-15 second hold
A.: Snatch (3@75%, 1@80%, 1@85%, 1@90%, 2@80%)
B. : Power Snatch (3@75%, 1@80%, 1@85%, 1@90%, 2@80%)
C.: Behind The Neck Jerk (Build to a 1 RM)
Midline 3 x 15-20 Unbroken GHD Situps