Training Notes Fall 2022

August 31

Train with Purpose.  Train with Intensity.  Train for longevity.

Training with purpose means understanding the program’s goals and benchmarks, and selecting the training path that best meets your own personal goals.  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.

Training with intensity means bringing your best effort every day, allowing yourself to be pushed, and understanding that it takes hard work and commitment to see a consistent improvement in your fitness level.

Training for longevity means that we must consider the long term when deciding what we do in the gym every day.  It means focusing on proper technique, mobility / flexibility, nutrition, and hydration.  It means having an understanding that a positive attitude and the right mental approach are essential to enduring success.

Our next programming cycle begins on September 12 and will last for 7 Weeks, including 6 weeks of progressions and 1 week of max outs. During this cycle, we will return to lifting in class Monday, Tuesday, Wednesday and Friday. Those days will also feature a fitness option during the lifting section of class for those following the fitness track.

Goals of this training cycle:

1.  Improved technique in the snatch and clean and jerk

2.  Develop strength pulling from the floor

3.  Continue to work on gymnastic weaknesses

4.  Build our aerobic capacity

Benchmarks:

Maxes – snatch, clean and jerk, back squat

“Sling shot”

“Sand trap”

“Flat tire”

“Jerry”

*For benchmarks, it is recommended that you record your results in wodify, as these metrics will be repeated.  Benchmarks are a way for you to assess your progress and see improvements.  If you miss a benchmark day, feel free to come in during open gym time and make it up.

Monday: 

We will kick off our new cycle with Clean and Jerk. Our first several weeks will be geared towards technique work and we’ll transition to percentage work as the cycle progresses. Metcons will follow a concept we saw in the 2022 Crossfit Games with the workout “Shuttle to Overhead.” Each week will mix and match movements in those time domains, starting with the 12th State version of the workout completed at the 2022 Crossfit Games.  At the end of the cycle, athletes will have the opportunity to re-test and beat their score from week 1. 

Tuesday: 

Athletes will continue to build off their new 1 Rep Max that we established in our last cycle. At the end of the cycle, athletes will test their Back Squat 2 Rep Max. With the demand on our shoulders on Monday and Wednesday, the goal will be to stay away from shoulders as much as possible on Tuesdays. Expect classic CrossFit with a few odd objects thrown in to help keep the workouts varied. 

Wednesday:   

Similar to Monday, the focus will be largely be on technique in the beginning of the cycle. Following the clean and jerk progression, athletes will transition to percentage work in the Snatch as the cycle progresses.  During the metcon portion of class, the goal is to stick to snatch variations.  EMOMS, couplets, triplets, and chippers will all be present to allow athletes to develop confidence with their snatch in different domains. 

Thursday:

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

Friday:   

Athletes will get the opportunity to build strength pulling from the floor with a new stimulus each week. We will cover Sumo Deadlifts, Banded Deadlifts, Deficit Deadlifts and Conventional Deadlifts during this cycle. This will give our athletes the chance to build capacity pulling from the floor with a variety of different stimuli and stances.   We will also have a few benchmark workouts on Fridays.

Saturday:

Workouts with both a partner and solo option will continue as previously programmed. We will announce all Saturday workouts early so athletes can make an educated decision for their Friday movements of choice.

During this cycle, we will be adding additional programming to be completed outside of class time. This work will be optional and should be completed before or after class. We ask that athletes please be courteous of class.  Check in with coaches regarding space availability around class set-up. 

Monday: Extra Gymnastic Work (push or pull) 

Tuesday: Extra Accessory Work involving mostly holds and core strength

Wednesday: Extra Snatch Accessory and Gymnastic Work (push or pull)

Saturday: Extra Conditioning and Aerobic Capacity Work 

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

  • Head Coach Whitney Gelin
  • whitney@12thstatecrossfit.com

 

BENCHMARKS:

“Sling Shot” 

10 Power Snatches 

20 Lateral Burpees Over Bar 

30 Cal Row 

40 Sit Ups 

50 OHS 

40 Sit Ups 

30 Cal Row 

20 Lateral Burpees Over Bar 

10 Power Snatches 

“Sand Trap”

0 – 7 min

21- 15- 9 

Deadlift 

Box Jump Over 

7 – 14 min

1 K Row for Time 

14 – 21 min

21 – 15 – 9 

Power Clean 

Lateral Barbell Burpee 

C. 225/155, 135/95

S. 185/ 135, 115/75

F. 155/105, 95/65

“Third wheel”

Comp: 

3 Rounds 

21 TTB 

21/18 Cal Machine 

into 

2 Rounds 

15 HSPU 

200 M Run 

Into 

1 Round 

21 Deadlifts (225/155)

210 Double Unders 

Sport: 

3 Rounds 

15 TTB 

15/12 Cal Machine 

into 

2 Rounds 

9 HSPU 

200 M Run 

Into 

1 Round 

15 Deadlifts (205/145)

150 Double Unders 

Fitness:

3 Rounds 

15 Hanging Knee Raises 

15/12 Cal Machine 

into 

2 Rounds 

9 Z-Press 

200 M Run 

Into 

1 Round 

15 Deadlifts 

300 Single Unders 

“Flat Tire”

For Time:

100/80 Cal C2 Machine 

1 Mile Run 

100/80 Cal C2 Machine 

C2 = Row or Bike

“Jerry”

1 Mile Run 

2k Row 

1 Mile Run