Training Notes Summer 2023

May 31

Train with purpose:  Start by understanding the program’s goals and benchmarks, and select the training path that best meets your own personal goals.  Ask yourself, “What am I training for?”  Click here to read more about which pathway might be best for you.  If you still have questions, talk to one of our coaches and they will be happy to help you.

Train with intensity:  Bring your best effort every day, allow yourself to be pushed, and understand that it takes hard work and commitment to see a consistent improvement in your fitness level.

Train for longevity:  Consider the long term when deciding what you do in the gym every day.  Focus on proper technique, mobility / flexibility, nutrition, and hydration.  Understand that a positive attitude and the right mental approach are essential to enduring success.

Our next programming cycle begins on June 5th. This specific cycle will consist of 8 working weeks and 1 Max Out week.

The goals of the cycle are:

1.  Build strength in olympic movements: Snatch and Clean and Jerk
2.  Maintain technique in olympic lifting movements while building confidence with higher percentages
3.  Continue to develop push and pull gymnastic strength and capacity coming off Murph prep
4.  Improve lower body strength with Back Squat and Front Squat

1 RM Snatch
1 RM Clean and Jerk
1 RM Back Squat 
1 RM Front Squat
Max Effort Gymnastic Pull or Push

Monday: We will kick off the week with both Snatch and Clean and Jerk. Athletes will spend the majority of class working on Olympic lifts. The metcon stimulus on Monday will be a sprint.  Athletes will be challenged with a large volume of one movement along with a break penalty of another movement (Example: Perform 60 toes to bar, every break perform 15 slam balls).  The goal is to work on completing larger sets.  If you are one of our fitness athletes, we will have a long amrap to kick class off prior to re-joining our lifters during the metcon.

Tuesday: Focus will be on Back Squat paired with an explosive jump. Our athletes will be working off percentages for their back squats while the jump will change each week of the cycle. You can expect to see classic crossfit style metcons to finish the day off.

Wednesday: Wednesday will be a gymnastic focus. Programming will alternate each week between push and pull movements. Our metcons on Wednesday will feature interval based workouts.

Thursday:  Endurance work will be the focus with a combination of rowing, running, biking, double-unders, and light weights to keep the athlete moving and build cardiovascular stamina.

Friday: We will finish our working week with the front squat. Athletes will get the opportunity to practice all variations of the front squat. Expect pauses, tempo and front squat complexes. Between the clean work on Mondays and the squat work on Fridays, we are looking for some new clean and jerk personal records at the end of this cycle.  Class will then finish with a classic CrossFit-style metcon.

Saturday: Workouts with both a partner and solo option will continue as previously programmed.

Extra programming will be on Monday, Wednesday and Friday.  On Monday, expect accessory work for the shoulders and core.  On Wednesday, expect extra aerobic capacity work on machines.  On Friday, expect bench press with various pulling movements depending on the gymnastic load for the week.

Feel free to reach out if you have questions about the programming. Enjoy this cycle!

– Head Coach Whitney Gelin