The Current Cycle
The main priorities of the next twelve week cycle post open: 1.) Strength. 2.) Gymnastics skills. 3.) Strength and muscular endurance within metabolic pieces. We will prioritize the clean, thruster, front squat, and upper body pushing while maintaining strength in pulling as we shift into the spring. The cycle will be divided into 2 x 6 week blocks with deload/back off week in between and finish with testing in late June. We are moving away from the heavy volume of popular open movements in conditioning like kipping movements and will slow things down to focus on form in both the Olympic lifts and gymnastics movements.
As always, it is important to remember health is and always will be #1. If you have any nagging issues, make sure to inform a coach, ask for modifications, and take any necessary precautions to mobilize before or after classes or attend our restorative classes.
Fitness or Performance?
We understand not everybody has the same goals when they walk in the door at CFCC. If your goal is more for fitness and less to maximize performance for a specific goal, the progression of training can be and may be different. Higher skilled movements (snatch, overhead squat, gymnastics movements, etc.) that require maximal mobility, strength and stability in certain muscle groups and joints should be introduced slowly and carefully when the client is ready. For our newer members and those who are still beginners in training, we always welcome scaling in both weight, movement, and volume when necessary, so please always feel free to speak with a coach about what will be best for you.
If your goals are to improve strength, gymnastics strength and skill development, compete in the sport of CrossFit, or develop a better aerobic capacity then make sure you check out our specialty classes accessible to all CFCC members. The only way to get better at anything is through hard work and consistent practice so take advantage of these opportunities to focus your efforts towards your own specific goals.
Monday: Gymnastics (6:30pm)
Tuesday: Bikes & Bells (7:00am), Running (5:30pm, meet at Washington Square Park), AP Strength (6:30pm), StabilityWOD (6:30pm)
Thursday: Bikes & Bells (7:00am, 6:30pm)
Saturday: Competitor Team Practice (8-10am, open to all members), Gymnastics (11am), Yoga (11am), AP Strength (12pm)
April 2016/ May 2016/ June 2016
Strength – Back Squat – higher intensity, lower volume. Squat Clean Thruster – strength endurance (EMOM, E2MOM)
Conditioning – Short to moderate time domain with high intensity. No weightlifting. Focusing on upper body pulling (Pull Up/MU/T2B/K2E) and knee flexion (wall ball, lunge, rowing) endurance in a metcon .
Strength – Olympic weightlifting (snatch and clean) positional strength work. Lower body dominant. Upper body pushing will focus on improving dynamic strength of the the jerk (power, split) and push press.
Conditioning – MAP (Maximum aerobic power) sessions. Commonly known for their rate of perceived exertion percentages associated with them, the purpose is to include a variety of weightlifting, gymnastics, and monostructural (rowing) staying in the aerobic power zone. Expect push/pull combinations with the goal being consistency in exertion unless otherwise noted (i.e. 80%/90%/100% effort) and breathing focus.
Strength – Hang clean + FS + Jerk dip complex for a few weeks moving into tempo Front Squats to build positional mid-thoracic and leg strength. Some upper body accessory work and gymnastics skill practice will be included dependent on the day.
Conditioning – MAP (maximum aerobic power) sessions with opposing movements to the previous day. Mostly bodyweight upper and lower body work (i.e. double unders, burpees, box jumps, dips, push ups, air squats, running, rowing, sprinting).
Strength – Upper body vertical and horizontal pushing strength (Pressing and Benching)
Conditioning – A mix of power, speed, explosiveness, and stability focus. Look for short sprints of work paired with isometric holds (plank, chin over bar hold)
Strength – Slow pull cleans, gymnastics skill work
Conditioning – Repeatability and muscle endurance focus. You will see short-moderate time domain amraps of the same movement moving into a different one (i.e 3 min amrap, rest 3 min amrap, rest, etc. or 5 min amrap + 3 min amrap + 1 min amrap, etc.)
Strength – An accessory lift not focused on during the week, a gymnastics skill, or no strength.
Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand
Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a lower skill/strength demand
Open gym. Use this time to make up a workout from the week, practice a skill, do some restorative work, and/or mobilize. Resources such as ROMWOD and MobilityWOD are fantastic tools.
Testing – Week of 6/13/16 – 6/19/16
Monday – Back Squat; build to a heavy single, Strict Pull Up; max unbroken x 1 se
Tuesday – Clean DL + HPC heavy complex, Push Press; build to a heavy triple over 4 sets
Wednesday – BN PP + OHS; (1+1) x EMOM x 5 sets building to a heavy single w/3 sec pause in bottom
Thursday – No testing
Friday – Clean – 12 minutes to build to a heavy double *can drop, quick reset*, Strict HSPU; max unbroken x 1 set