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. With the pollen season ahead of us, there will be a few nice days that we will still keep the doors closed.
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 Open Gym 1030am- 330pm (M-Fri) and 7-8pm(M-Th)
12th State CrossFit Three Tiered WOD Paths broken down
Hint… this is not just another Rx+,Rx,Scaled… methodology. It is much more.
So if you have been looking at the workouts and wondering what the hell is the difference between Comp/Sport or Fitness? Here ya go: We created these three WOD paths after operating for a few years and realizing that one workout path does not necessarily fit all well. We also found ourselves as a coaching staff scaling and modifying workouts in a very similar way. On top of that we also listened to you, our members’ feedback. Your feedback allowed us to create “avatars” of sorts that allowed us to filter the majority of our current clientele into (3) main groups.
With our current success at the Regional and Games level in the Sport of Fitness, we have attracted a majority of the top athletes in the area who would like to train with us. With that being the case we had to find a way to program for those athletes and athletes like them. The competition program is for those athletes who will compete in the Open and generally place in the top-500 of the region. We program high rep high skilled gymnastics movements, heavy lifting cycles and long grueling workouts. All to prepare these guys and girls for the CF Open, Regionals, Games.
A VAST majority of our clientele fall into this group (nearly 75% of 12th State Athletes). Basically, if you workout for “performance” this is your WOD path. You workout to lower the bad medical markers, drop some lbs, and break a solid sweat! You also look to challenge yourself with new skills (pull-ups, HSPU, Dips) lift weights (Snatch, Clean, Deadlift, Back Squat, etc…) and you also look to vary your fitness not specifically for the Open or the Sport of Fitness… but for YOUR FITNESS and health. You will still train nearly all of the skills of CrossFit, but in a controlled manner that makes sense for the weekend warrior, mom, dad, uncle, brother, or amateur beer pong player (when tailgate season comes back around) BASICALLY… you have better things in your life to stress about than fitness…. CrossFit is a place to relieve stress not build it up! So come in, crush your WOD, and chat with some friends after the WOD!
If you love endurance work, you love a continually moving workout… this is the place for you. We do not fuss with the oly lifts or heavy lifts.We maximize our time in the gym, not learning new skills but increasing our effectiveness in the gym. Making as many minutes in the gym calorie burning minutes and not just listening to the coach go on and on about the snatch and clean jerk. If you fall in this group you will enjoy a wonderful 8-16 minute workout before the main WOD that will get your system burning fuel/calories and keep you there for as many minutes of our hour together as possible.
ONE THING is true for all of the above. Find your path and you will surely succeed. IF you have any questions on the above paths or you would like some more direction, please shoot Coach Cliff a message. Cliff@12thstatecrossfit.com
Benchmark WODs this cycle:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
12th State Test #1
10 Hang Squat Snatches (75/55)
10 Bar Facing 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 and compete 2-3 times per year locally/regionally.
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: Get STRONG AF.
The current cycle will be a tough little piece. This cycle will challenge you mentally and make you strong like bull. The squats, pulls and presses will be nice and heavy. We will use 5’s on back squat and deadlift (with drop sets for squats). We will use heavy double and single on front squats (with drop sets). We will use push presses and pair them with strict chin-ups.
As you can see the focus will be on basic strength components to build a strong base for the year ahead. We have a long road ahead of us until next years CrossFit Games Open. SO it is ok that we are not hammering all of the C2B EMOMs and long hero WODs. There will be a time and place for those later in the season.
We will have additional work in the form of very simple Olympic lifting. If you want a more in depth approach to Oly Lifting please speak to Coach Morales regarding his next Barbell cycle. As for the Competition Track here at 12th State, we will get to more in depth lifting as the year progresses.
ML = Main Lift “in class”
CD = Competitors Development Lifts after/before class
Monday: ML Back Squats (5 Reps) CD: Snatch EMOM / Posterior Accessory Work
Tuesday: ML: Push Press + Strict Chin ups CD: Upper Body Push/Pull Accessory + Clean EMOM
Wednesday: ML: Deadlifts CD: Posterior Chain Accessory + Hang Snatches
THURSDAY: Rest Day
Friday: ML: Front Squats CD: Power Cleans + Core and Metabolic Work
Saturday: CD: No Additional For this Cycle…. Just recover for the following week.
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!
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.
Monday: Back Squats
Tuesday: Push Press + Strict Chin Ups (weighted if possible, tuck a db between your legs/ankles
Friday: Front Squats
Oh…the burn! This cycle is going to be so much fun! Lots of endurance work for you guys to work on! We will be using the sleds, rowers, and assault bikes sprinkled in with some of the normal kettlebell, burpee, and dumbbell work!
Monday: Bounding/Jumping + Core work
Tuesday: Rowing + Hinging
Wednesday: Sled Pulls!!!!
Friday: Rowing/Assault Bike + Dumbbell/Kettlebell work!