12th State Training Notes | Dec. 11th – Jan. 7th (4 Weeks)
As it gets colder the garage doors will go down. With that being the case… the amount of space will seem to shrink. If you really want to get after it and GET SOME, you are still more than welcome to take equipment outside so long as you put it back later. You will see coach Cliff do this as much as possible in order to stay out of the way of class and it is his gym. So no special treatment for anyone else, so basically if you want to get after it and there is no space in the gym, get some outside and get a little bit fitter. You can also workout off to the side, so long as the current class allows that. Your body will thank you and so will your fellow members who are trying to Crush Fitness in Class!
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…
If you do not want to dodge classes or workout outside then hit up the 6 hours of Open Gym 1030am- 330pm (M-Fri) and 7-8pm(M-Th)
Benchmark WODs this cycle:
- Big Ham Sandwich : “50 WB + 25 Deadlifts + 50 WB” * EMOM 5 Burpees (30/20) (275/185)
- Karen “150 WB (20/14)” – Complete 12/8/17
- Annie – “50-40-30-20-10 Double Unders & Sit Ups”
- Surfer on Acid: “3 Rounds: 400m Run + 21 Burpees
The focus for this track until the Open comes around will be “capacity” and ability to perform the movements commonly seen in the CrossFit Games Open. I.e. If you follow the competitive programming your main goal and reason for training on this track will be to crush the Open.
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: Clean and Jerk
For the last cycle we used “waves” for our lifting EMOMs, this controlled % in a way that allowed you to get comfortable with new weights and percentages, I mean when was the last time you purposefully did 91 or 93%?!… this variance is great for strength gains and allowed some of you to break through some plateaus!
For our next cycle we will be focusing on setting a base percentage and then use a linear progression per week to climb up to some heavy weights!!! Every lift will be set off of a base percentage (Back Squat for example will be 70%… and then we will climb each week by 20/10. This increase should be made if your 1RM is over 300/200 Male/Female. If you are well over that 400+ increase 30 for females increase 15-20. If you are well under that 200/100 then half the increase respectively.
Day 1 Week 1 – Example
Back Squat “E3MOM 4×5 @ 70% (+20/10)” – This just means to increase the weight from last week (70%) by 20/10 pounds.
We will use this style of increase on Mondays/Wednesdays, and also for all additional lifting posted under “Competitors Development.”
A majority of our skill/endurance work will be place into daily EMOMS under comp development. Volume, will be relatively high for the next 6-8 weeks, then we will taper back volume and crush intensity heading into the open.
ML = Main Lift “in class”
CD = Competitors Development Lifts after class
Monday: ML Back Squats (5 Reps) CD: RDL and Hang Snatch
Tuesday: ML: Power Clean and Jerks + BMU cycling CD: A) Front Squat B) Ring Dips and Reverse Flys
Wednesday: ML: Push Press CD: A) Power Snatch + Hang Snatch B) Back Squat C) RFESS with DB
THURSDAY: Rest Day
Friday: ML: Clean and Jerk CD: Snatch
Saturday: CD: A) Back Squat B) Snatch Grip Deadlift
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!
Our focus will be to increase your ability to do movements like pull-ups, clean and jerks, T2B… BUT without a big focus on doing them in competition setting, we just want to do these things with virtuosity and be able to fight another day tomorrow!
We will also pair gymnastics work for you guys and girls, BUT it will be for the practice. The focus during our lifting sessions will be up to you. One day if you really want to hammer the gymnastics and work on your T2B, make sure you load up the bar lightly for the cleans, so you can hit your lifts and move back to the wall to get some coaching on the movement.
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.
Monday: Back Squats
Tuesday: Power Clean and Jerks + T2B cycling
Wednesday: Push Press
Friday: Clean and Jerk
Fitness! Last cycle we focused on basic gymnastics movements and ran thru some progressions for movements such as Double Unders, HSPU, and Pull-ups. This cycle we will focus on the kip swing/HKR/T2B on Tuesdays. Other than that…. On M/W/F we will focus on moving and burning all the calories, enjoy the varied fun and fitness!!!
Monday: Varied fitness and fun!
Tuesday: Assault Bike + T2B
Wednesday: Varied fitness and fun!
Friday: Varied fitness and fun!