Garage Doors: As it continues to be nice and warm 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. (normally closed during poor weather conditions
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)
LIMITED RACK SPACE ON TUESDAY AND WEDNESDAY DURING THIS CYCLE!
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.
Special Notes For This Cycle:
- The barbell is back for “comp and sport”! Lifting on M-W and Friday! See below for details!
- “Sport” will have a combo of accessory movements along with the main lifts.
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!)
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
- This cycle has a ton of strength work (read below to see what we are doing!)
- 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 7 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
Benchmark WODs (our tests) this cycle:
- No benchmarks this cycle.
The trends for Competition Training this cycle:
- Clean and Jerk (Complex) (Monday)
- Front Squat (1RM) (Tuesday)
- Push Press (1RM) (Wednesday)
- Thursday (Rest)
- Snatch (Cycling) (Friday)
- Saturday Partner Work
- Sunday Rest Day
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: STRENGTH and POWER
Clean and jerk work on Monday will focus on working from the hang position after hitting a solid clean pull. You will have a different variation of the complex each week building to a hang clean + jerk max.
Front Squat work will build from 4 to 3 to 2 and then finally 1 rep at the end of the cycle.
Push press, we will be building off of the strength we built from the bench press in the previous cycles. We will start with higher rep range of 7 reps and then we will shift to 1 rep by the end.
Snatch; we will be working on cycling squat snatches IN SINGLES! Not touch and go. This will be done to work on positioning off of the floor and to also increase comfort of cycling heavier snatches efficiently.
The focus of this track will be to supply you with the BEST CrossFit style programming around. Our focus is noton “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:
- Hang Clean + Jerk + bounding accessory work (Monday)
- Front Squat + lower accessory work (Tuesday)
- Push Press + upper body pulling accessory wrok (Wednesday)
- Thursday CARDIO
- Snatch + hip hinge/lunge work (Friday)
- Saturday: Partner Work
- Sunday CARDIO
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.
Weightlifting Trends: Strength AND Power
Bench Press is being introduced as a upper body strength piece to build on for future cycles, this will be seen as a shift to the push press and the split jerks in future cycles.
Deadlift is also a new movement that you will see this cycle and just like the bench press you will see this second pulling session in class shift from clean and deadlift to clean and snatch in the upcoming cycles.
GET READY! Coach Whitney is turning up the heat on you all, since the lifting portion of comp/sport will be taking a tad bit longer than usual expect the fitness pieces to take up more time and also be prepared for longer rest intervals after the fitness portion prior to the metcon. Tuesdays and Fridays will have more familiar fitness workouts supplied by our very own Coach Whitney.