July 31st-August 27th
‘Back to The Basics… That does not mean this will be easy…”
The basics of the Healthy CrossFitter: (in no particular order..)
1) Diet: Are you eating whole foods? Cutting the processed and sugary items out? Drinking more water than coffee, tea, and soda? Are you holding yourself accountable on the diet end of the spectrum? Without it, you will always be fighting an up hill battle in the gym. Reach out to Cliff if you are interested in diet guidance, we are currently formulating a nutrition program that will be live in September!! Please send Cliff feedback on what you would like to see.
2) Movement Pattern: Make sure you are moving well. Are you stretching enough? Are you unable to do a full depth air squat, yet, you boast a 315 “back squat”? Make sure you can move well without load before we pile the load on. John “Smooth” Bedford runs bi-weekly (every other Wednesday) movement clinics at 7:30pm and these are FREE. He will assess your movement and give you feedback and stretching protocols! Sign up on Wodify, next session will be Aug. 9th
3) Unilateral Balance: Can you strict press the same weight on your left and right arm? Can you achieve the same positions at the bottom of a pistol or lunge with both legs? If you are like most of us, the answer is unfortunately “no”. For some it is mobility, for others it is stability. Focus on stretching both your “good” and “bad” sides. Make sure you are also not relying on your dominant side when doing strength movements, putting a single leg or single arm strength movement into the mix will help you start to even this out.
4) Make sure to find “Intensity” in every workout session… not “volume”: More is not always better, and when it comes to High Intensity Training, usually one workout will do it. It is your goal to find Intensity in every workout and everyday you are in the gym. Some days will be focused “heavy days” that is where the intensity can be found… Other days it will be an all out cardiovascular output via a 5k Run. For GPP, General Physical Preparedness and for just good ole fashioned “fitness” you will get more out of a consistent “dose” of intensity over the same “dose” of volume.
5) Recovery. You have to sleep well and enough and you have to eat well and enough. You have to take rest days. And You have to stretch and cool down after workouts. If you want to remain healthy, these are thing you must do in order to recover for the next session.
The “Why” for the next cycle: (what are you getting out of this cycle)
- Building a strong base: Strict movements, unilateral loading and other less dynamic movement allow us to feel the movement and produce power from the movement itself. No bouncing, bounding, or rebounding… just strength and power!
- Using different movements: CrossFit is constantly varied for a reason, the new movements present a new stimulus to your body and you will see rapid strength improvements and movement competency in your main lifts, don’t believe me… try out those lunges on Tuesday and Floor Press on Friday!
- “Toned” muscles: Yea… that is going to happen… our rep scheme will be perfect for developing lean muscle mass and promoting growth/strength! Another word for toned…. “Muscle” start correcting people when they compliment your “toned” arms… say in response “oh, you mean these arm muscles?!” (insert flex) …. All kidding aside, seriously, toned means you have visible muscles… you have to build the muscle up if you want them to be visible. Be proud of your muscles, you worked hard for them!!
- Taking Oly lifting back to the basics: We will start with Hang power cleans and snatches and then move to different variations, but we will focus on the basic movement first
- Improved Lockout:The limited range of motion and inherent pause of the floor press will help you if you tend to miss in the middle of your bench press… Difficulty locking out strict gymnastics pressing movements like dips or HSPU…. This will help that as well!
- Easier on the Shoulders:You’d be hard pressed to find a big bencher without some degree of shoulder dysfunction. Most athletes flare the elbows in pressing movements, fixing the humerus into internal rotation. To accommodate this position the scapula rotates up and out, forcing scapular stabilizers to work overtime while rubbing on the supraspinatus ligament.
- No bouncing your triceps off of the floor. You MUST pause for a 1 count at the bottom of each rep.
Pendlay Row (Bent over Row) he rambles… skip to the 2:30 mark… seriously
- This will strengthen: upper/mid/lower back
- We rarely get the opportunity to work on horizontal pulling with the shoulder; this will be a great exercise to compliment the floor press that will be done in this same cycle.
- Do not bounce the weight off of the floor, take a second to regrip and set the back for each rep.
- This movement will compliment the front squat.
- Since we are doing a unilateral movement we will be able to focus on activating one side of our body at a time, this will help teach you control. Also with some of us who rarely activate certain muscles… this will help turn them on!
- NO bouncing your knee at the bottom. Gently “kiss” your knee to the floor.
- Bring knee sleeves. No gymnastics mats or abmats will be allowed for safety reasons.
Daily Schedule for “Weightlifting”
- Monday: Hang Power Clean/Power Clean EMOM
- Tuesday: Front Squat & Back Rack Lunge EMOM
- Wednesday: Hang Power Snatch/ Power Snatch EMOM
- Thursday: T2B/Pull-up EMOM
- Friday: Press and Pull Strength EMOM
Additional work will include: Deadlifts, OHS, Full Olympic lifting variations and Jerks.
- Monday: KBS/Row EMOM
- Tuesday: Goblet Squat (lunge or step ups)/Assault Bike EMOM
- Wednesday: KB Snatch/TGU/Run EMOM
- Thursday: T2B/Pull-up EMOM
- Friday: Press and Pull/Row Strength EMOM
We will continue to vary it up! Look out for a few benchmark and Hero WODs!
Will be on a two week pause until Cliff and Whit get back from the Games, at which point we will ramp a new cycle with new programming and new focus! We will have a new layout moving forward, details to come later this week! Stay posted!