Monday, July 2, 2012

End of May / June PRs

CFUM has been snagging PRs left and right, and it was capped Saturday by a very cool dry run of Murph, in which many of you jumped in to share the pain – just for the sake of tackling a major challenge. It was chicken-skin stuff to finish the WOD alongside all of you, adding another story to this chapter of our box – where people are daily stepping up to the plate – no matter how daunting the task. The hard work from each of you exemplify that there’s so much left to be discovered, conquered and celebrated on our individual and collective fitness journeys.

 It’s impossible to not be inspired by Upcountry.

HERE’S WHAT’S AHEAD

OVERALL APPROACH: We like to make the most of your hourly classes at CFUM, packing it full of stretching, strength and skill work, followed by metabolic conditioning (metcon), or timed portion of your daily WOD. Your coaches work to balance strength and conditioning – and we believe strength is pivotal to our style of CrossFit training, which, in turn, can be foundational to fit, healthy, functional living at every stage of life.

STRENGTH CYCLES: With that in mind, we outlined your strength program for the year, which will hinge on two alternating, eight-week linear cycles, each followed by a monthly mini-cycle.

Linear cycle A: 8 weeks

Mini-cycle A: 4 weeks

Linear cycle B: 8 weeks

Mini-cycle B: 4 weeks

Linear cycle A: 8 weeks

Mini-cycle A: 4 weeks

Linear cycle B: 8 weeks

Mini-cycle B: 4 weeks

Your first cycle, Linear Cycle A, included the back squat, press and deadlift; it was followed by a mini-cycle of bodyweight and dumbbell movements.

Next, we will implement Linear Cycle B, comprising the front squat, the push press and the snatch deadlift; it will be succeeded by a mini-cycle of light-weight oly lifting.

You will not be tested on mini-cycles, but you will be tested on linear cycles, so we can track your progress. It’s important to make up for missed lifts on Thursdays and stay consistent with your strength training.

LINEAR CYCLE B: Here’s the rundown of what you need to know for the current eight-week barbell strength cycle, which will prepare you for a mini-oly lifting cycle.

Mondays – front squat (+10 weekly)

Wednesdays – push press (+5 weekly)

Fridays – snatch deadlift (+0-5-10 weekly)

You will start conservatively, at 50 percent of your one-rep max. If you don’t know where to start, ask you coach. Write down what you do the first week, because you will add weight the next week and weekly thereafter.

For the snatch deadlift, beginners will not add weight; intermediate lifters will add five pounds; and advanced lifters will add 10 pounds. While we want form before weight in all lifts, the snatch deadlift is a supplemental strength- and technique-building exercise for the first pull of the snatch, which will also translate into the pull of the clean.

TESTING: We will test your one-rep max at the end of this cycle on the front squat and the push press, but not on the snatch deadlift.

WHY LINEAR: There are a lot of strength programs that exist, and from the ones we’ve researched and implemented in our own training, we found that the linear application is simple to understand and best-suited for beginner, intermediate and advanced lifters, who will see gains quickly, if consistent.

RECORDING: It’s important that you continue to journal everything you do: Write down the entire WOD for the day (the strength or skill and the metcon); what weights you used; and your reaction to your performance, tracking diet, sleep, work/home responsibilities, etc., that could be impacting your training for better or worse.

On that note, keep working hard and watching the results. Don’t miss out on your new series of movements at CFUM!

Here’s the workout for Monday, July 2, 2012:

A. Strength

Front squat – introduction

B. Metcon

In four minutes:

200 meter run

20 sit-ups

15 American kettlebell swings

AMRAP mountain climbers

Three rounds total, with no rest between rounds. Score is mountain climbers (each side is one point).

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HAPPY 3-0: Last but not least, Happy Birthday to my best friend dating back to kindergarten, Patty (aka Rizzo), who says goodbye to her 20s today. She is one of the kindest, funniest and naturally athletic people I know. Here’s to a new year of PRs, Ratty!

Caption this photo of Patty and Sara