HOT! HOT! HOT! READ ALL ABOUT IT!

photo(303)Andrea Ager is coming July 4

It’s the middle of summer and things are getting even hotter at CF Upcountry.

We ended June, and a three-month Olympic weightlifting cycle, with a bang. Our CFUM unofficial weightlifting meet was a success, and everyone participating saw Prs on their snatch and clean and jerk. Results from the meet will be posted Monday. Congrats to everyone who came out and felt what it was like to have all eyes on you while trying to move some heavy weight. That’s an accomplishment in and of itself. We’re proud of you!

Here’s what you have you have to look forward to for the month of July and beyond.

• STARTING JULY: Our Saturday 8 a.m. class will be moved to 9 a.m. Due to some “late risers,” this time seems to be the consensus. Please take note of the change.

• JULY/AUG/SEPT: We’re launching a new three-month programming cycle. Details below.

• JULY 4: We’re having an exciting event with SoCal CF athlete Andrea Ager, who’s one of the leading inspirations in the CrossFit world. Free for CFUM members, the hour-and-a-half workout session at 9 a.m. will be led by Agerbomb herself. This is a WOD not to be missed; she’ll be bringing the fireworks for sure. Get some training before your beach day and BBQs start; and spend quality time with the top athlete. (Non-CFUM members must contact crossfitupcountrymaui@gmail.com to attend).

• JULY 6: Come to a pre-paleo challenge bingefest to celebrate Renee and Courtney’s birthdays. Grind all the unhealthy food you won’t be having for a month of paleo. After feeling the carb hangover the next day, you’ll be stoked to start eating clean. Potluck and BYOB. Location, time and other details on whiteboard.

• JULY 8: Kick off our first Whole 30 Paleo Challenge. Get ready for the best 30-day paleo challenge yet. Details coming this week.

So continue to be consistent with your training. Even more progress is around the corner, if you just stick with it. Day by day. Hour by hour. Moment by moment. Your greatest achievements are within reach!

 

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” — Thomas Edison

 

PROGRAMMING FOR AUG/SEPT/OCT

Here’s what you need to know for the next three-month cycle.

First, we’re gonna get you hella strong again. We’re going back on a linear strength cycle with our bread and butter lifts. You will be tested at the end of the three months in the back squat; press; and deadlift. More raw strength will translate into better metcon times and Prs in the clean and jerk and snatch.

Second, we’re gonna keep it fresh. We’re incorporating Olympic-style weightlifting movements, and their supplemental movements, into the mix with a weekly rotation; we don’t want all you’ve learned to go by the wayside due to lack of practice. Not to mention, the explosive power from this style of lifting has a huge carryover into everything we do. You’ll approach this more organically; it’s less about the numbers you lift but more about the technique you’re practicing while lifting.

Third, we’re focusing on one skill per month, which will be echoed during the buy-ins. The schedule is JULY: front plank; AUG: double-unders; SEPT: pull-ups. You will be tested at the beginning of the month and retested at the end to track your progress.

Fourth, you’re going to have a lot of fun. Did you forget that part? We didn’t.

Here’s what your barbell template will look like:

WEEKLY ROTATIONS

MONDAY

Back squat – LINEAR (week 1)

Front squat – ORGANIC (week 2)

TUESDAY

Overhead squat – ORGANIC (week 1)

Snatch – ORGANIC (week 2)

WEDNESDAY

Press – LINEAR (week 1)

Push press – ORGANIC (week 2)

FRIDAY

Clean and jerk – ORGANIC (week 1)

Deadlift – LINEAR (week 2)

THURS / SAT

Make up barbell work / mixed-bag metcons

  • On LINEAR strength training days, you will start at 50-60% of your 1RM and add 5 pounds for upper body and 5-10 pounds for lower body each time you do the lift; rep scheme is 3 x 5. If you miss the lift one time or more, do not add weight.
  • On ORGANIC barbell training days, you will focus more on technique, and you will add weight according to your strength level for that day. Your last set should reflect your best, and sometimes heaviest, effort. These days will vary in set and rep schemes.
  • We will TEST your max or estimated max efforts in the back squat, press and deadlift at the end of this three-month cycle. We will not be testing your snatch; clean and jerk; front squat; and push press, as we would rather you focus on technique first in these lifts.