Garage Doors: As it gets warmer the garage doors will go UP. With that being the case… all coaches will make a judgment call on when the best time to do this will be.
Entering The Gym: Do this via the front doors, not the garage doors. This keeps flow in and out of the gym restricted to one side of the gym, which keeps our space cleaner and safer. Thanks!
Additional work as it always has been, will be at the mercy of the current class. Class gets priority. You must always ask the Coach on duty where you can lift/row/metcon/etc… Trying to do additional work from 6:00-7:30am or from 5:00-6:30pm is risky, as there could be limited to no space to workout. Keep that in mind!
If you do not want to dodge classes or workout outside then hit up the 6 hours of daily Open Gym 1030am- 330pm (M-Fri) and 7-8pm(M-Th)
6 Points of Injury Prevention:
- Rest at least (2 days per week)
- Sleep 6-8 hours per night
- Eat well all day, everyday. You cannot out train a bad diet. Limit sugars and processed foods.
- Look at the workout the day before. Do not come in blind, come in prepared for the days workout. You will get more out of it and be better prepared for what is asked of you.
- Leave at minimum 15 mins on either side of your hour of training for some additional stretching.
- Scale and Modify when you need to. Never allow your ego to choose your movements or load your bar. Ask a coach when in doubt.
How to pick my training days??
As this is a common question I am asked every cycle I will start to let you know what your ideal training days will be as based on the current cycle and what you can hope to get out of it! I will start with the biggest populations in our gym and then end with the smallest (by survey).
General Physical Preparedness (look better naked):
- 3+ days per week: dealers choice on days (just make sure you get here!)
Get BETTER AT PULL-UPS and HSPU:
- This is specific to this cycle and will change in future cycles, but basically if you want to improve your HSPU and pull-up technique, you should come on these days.
- 3 specific days per week: Sunday/Monday/Wednesday/(dealers choice for 4th/5th days for additional general physical preparedness.
Endurance: (increase endurance and maximize your time “moving while in class”
- 3-4 days per week: Tuesday/Thursday/Saturday/Sunday
- TONS of great endurance WODs this cycle on Thursday and Sunday!!!
- These classes will generally have longer “less intense – higher volume days”
Strength: (increase upper and lower body strength)
- 3-4 days per week: Monday/Tuesday/Wednesday/Friday/Saturday
- This cycle does not have an “in-depth” strength portion. As it relates to barbell training, but the gymnastics work will carry over to barbell training.
- If you would like additional strength work for after class, please follow up with me Cliff@12thstatecrossfit.com and I can program for you individually – contact for pricing. (I only have 20 spots left for this cycle)
Open “The off-season”: (you train year long to maximize your output for the CrossFit Open)
- 5 days per week: Monday/Tuesday/Wednesday/Friday/Saturday
- Make sure to check out “Comp Development” on wodify for daily accessory work
How To Find “The Stimulus”?
Everyday for the metcon I will give you a goal to hit for the workout! This is how you “win” the WOD. It is not about beating everyone in class or “Rxing” the workout…. It it about choosing movements and weights that allow you to hit the goal rounds/time mark. I will also label workouts as “light/moderate/heavy” that is always going to direct your weight choice for the day.
Benchmark WODs (our tests) this cycle:
- 12th State Test #5:
Clean and Jerk (95/65)
Wallballs (20/14) (10′)
150 Wallballs (20/14) (10’/9′)
The trends for Competition Training this cycle:
- HSPU Endurance and Efficiency (Monday)
- Explosive Leg Strength (Tuesday)
- C2B Endurance and Efficiency (Wednesday)
- Thursday (Rest)
- Power Clean Waves (Friday)
- Saturday (Clean and Snatch – Saturday Additional)
Reminder: The competition path is programmed for an individual who finishes the open top-500 in the Rx division. If you finish somewhere around there you should be able to complete nearly 100% of the workouts as Rx and hit target stimulus.
If that seems like you in a “nutshell”, then you should follow this route. Do NOT follow competition because you think it is the “best” route or the “top” path, it is NOT. It is only the best path for those who want to “compete” in CrossFit and should not be the end training goal, unless, again… you want to compete.
Lifting Focus: Additional Lifts
You guys will only lift in class on Tuesday and Fridays this cycle, as Monday and Wednesdays part 1 time will be dedicated to gymnastics work for C2B and HSPU. Please make sure you are keeping your sets across. (i.e. if you start your first minute off at 8 HSPU… make sure your last minute is 8 HSPU.
You will also notice the olympic lifts in the additional work will be set on an EMOM clock. Please stick to that. Also make sure you are doing your accessory EMOMs those may not always be fun, but they are like eating your vegetables… they will make you grow big and strong!
CD = “Competitors Development” Lifts after/before class
Monday: CD: Push Press/Jerk EMOM / Core Accessory Work
Tuesday: CD: Power Snatch / Posterior Accessory Work
Wednesday: CD: OHS/DL / Additional conditioning
Friday: CD: Front Squats / Core Accessory Work
Saturday: CD: Snatch and Clean waves
The focus of this track will be to supply you with the BEST CrossFit style programming around. Our focus is not on “Competing” in CrossFit but we still want to CROSSFIT!
This is for you. If you have been doing “Comp” but you are not competing, switch to Sport, you will be glad you did. Just look below at all of the fun you will be having and the training will still remain challenging, I promise. 🙂
The trends for Sport(performance) Training this cycle:
- Kipping HSPU Technique (Monday)
- Explosive Leg Strength (Tuesday)
- Pull-up Technique (Wednesday)
- Endurance and CORE (Thursday)
- Power Clean Waves (Friday)
- Fun Partner WOD!!! (Saturday)
- “MURPH PREP!” Sunday
Your lifting is always done by “feel” no true hard percentages. Just load up with what feels right…. If you type A peeps need some guidance…. Here ya go:
Definitions of “feel”:
Light = below 70%
Moderate = 70-80%
Moderately Heavy = 80-90%
Heavy = 90%+
*Don’t have a max?? Then that percentage is equal to perceived effort.
Tuesday: Back Squat + Seated Box Jumps
Friday: Power Clean Waves NOTE: please have numbers calculated before class!!! You will change weights many many many times :)))
Fitness we have a challenge for you to increase your upper body strength in positions such as HSPU and Pull-ups,, the goal is that over 4 weeks we can drastically improve your upper body strength. Mondays and Wednesdays, while still getting that familiar fitness burn. Tuesdays and Fridays will have more familiar fitness workouts supplied by our very own Coach Whitney.
Monday: HSPU + Assault Bike Progressions
Tuesday: Core Conditioning
Wednesday: Barbell Pull-ups? and Shuttle Sprints Progressions
Friday: Core Conditioning