Starting February 6 we begin a new cycle which will carry us though, and beyond, the CrossFit Open. Building overall strength will remain a priority, we will continue honing technique in the Snatch and the Clean and Jerk, as well as building greater conditioning (both anaerobic and aerobic) capacity. In general we will start building volume, working in mini-cycles towards greater intensity. We will dial up some primal movement focus (squat, lunge, step, etc.) and see some more unilateral and lateral/rotational work. See daily details below.
Gymnastics will continue to follow the same general format, concentrating on strict movements, body positioning, hand balancing, pushing, pulling, and rock-solid trunk stability.
Squatting will have 2 days of programming offered across 4 days– Monday evening and Tuesday morning (DAY 1) will be identical to each other, and Wednesday evening and Friday morning (DAY 2) will be the same. DAY 1 will be an expanded version of the squatting progression we’re following in CrossFit classes– this week we start a cycle of increasingly challenging isometric work. DAY 2 will concentrate on speed work and isometric strength including more ‘specialty’ work (belt squats, anderson squats, banded work, chains, etc.) to develop speed and stability. Both days will include dynamic and trunk stability accessory work.
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 you are 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. Each class has daily concentrations, make sure you ask a coach if you are interested in a specific element–
Gymnastics, Squatting, Intro to Olympic Lifting, durAble, Bikes and Bells, and Yoga are all available for sign up now!
Workout of the Day Template
Strength – Back squats, Upper body vertical pulling, and Lower body explosive/power supplemental work.
Conditioning – Short/Moderate time domains, High knee flexion, Most vertical pulling here. Expect high power output, handstands/etc.
Strength – Snatch/Snatch Development work (Lower Body Pull, Overhead Stabilization, OHS, etc.) paired with HS Work. UB Push/Stab, UB horizontal pulling
Conditioning – Maximum Aerobic Power (MAP) development, working short to long. Shorter will be cyclical/ aerobic, progressing into mixed modal work later on.
Strength – Clean and Jerk, Cleaning and OH Press/Jerk development. Volume work pre-open, Intro-open we will transfer to low weight/high speed work
Conditioning – Intervals mixed with capacity work. Upper body Pushing, etc. Potential longer piece, depending on strength. Barbell Cycling.
Strength – Primal, unilateral, and plyometric work. Agility, Inversion, and fun. Conditioning-style strength will occasionally show up.
Conditioning – Lower impact, highly aerobic pieces. Pre-open WOD. Possible EMOMs, etc.
Strength – During the open, we will only do the Open WOD. Pre/Post open concentration will be on upper-body horizontal pushing combined with bodybuilding-style training and Stability work.
Conditioning – Benchmark/Challenging Mixed Modal work. Open starts 2/25.
OPTION 2: Piece for non-open folks– will depend on open, but mainly aerobic pieces.
Strength – New skills, prep for conditioning, unilateral UB stability
Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher 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.
Strength – New skills, odd objects, and mixed modality practice.
Conditioning – Mixed modality (weightlifting, gymnastics, and monostructural