I am super stoked to begin our new training cycle for the 2016-2017 calendar year! Today marks the beginning of what is going to be an awesome year of growth for everyone part of the Wall of Blue. Just like last year, we will have quarterly testing to keep track of where we are at. If you are looking to improve, I highly suggest making all the test workouts or finding a way to get them done. If you are planning to be a Regional level athlete, to compete regularly, or to gain ultimate results with your fitness, you should do every one of these. Make sure to log all the workouts, lifts, and skills tested. It is imperative you do this to track your progress, so you can achieve the best results possible. Just like every year, I will be designing the programming from a strength & conditioning perspective. I have broken down all the movements of CrossFit as well as the body’s energy systems that need to be stressed in order to achieve the best results. By breaking down what it means to be fit, I am able to scale, modify, and adjust workouts according to ability level. What we are looking to achieve is your ultimate level of fitness and that is exactly the goal of the programming for the next 52 weeks.
For those of you new to us, I program every year around the 2017 CrossFit Games Open. Whether you do it or not, this gives me a solid end game to prepare the gym for. Programming blind with no goal in sight is never advantageous to results. My goal is to always offer all members of Precision results. Ever year I assess the year’s programming and look at the gym as whole in regards to where I can improve as a coach and programmer. In regards to last year, I thought we improved significantly in our HSPUs, however not nearly enough. I also wanted to sure up T2Bs and really make some significant gains with everyone’s motors. All in all, Precision 2015 – 2016 was one of our best years yet from an athletic perspective. Going into to this training year, I still want to continue to get better at HSPU and T2B. However, this year I want to focus more on overhead movements and high rep gymnastics as I feel we are lacking in that area. In addition, I want to continue to build your over all engines, strength, and stability. The Open is roughly 43 weeks from now. It will be fun to see how we all do over the year. Below is a list of what will be tested as well as this year’s training plan. I will constantly be updating the plan throughout the year and posting it. Schedules and events always change.
SKILLS TO BE TESTED:
-Pull Strength
-Pull Up Strength / Capacity / Efficiency
-Ring Dip Strength / Efficiency
-HSPU Capacity / Efficiency
-Muscle Up Capacity / Efficiency
-Rope Climb Ability (Regular & Leg Less)
-Handstand Walk Abilities
STRENGTH TO BE TESTED:
-Front Squat
-Back Squat
-OHS
-Clean & Jerk
-Snatch
-Dead Lift
-Thruster
-Strict Press
-Push Press
WODS TO BE TESTED:
-Fran (Capacity – Phosphagen)
-Jackie (Capacity – Phosphagen)
-15.4 (Glycotic – Skill)
-Amanda (Glycotic – Skill)
-Mary or Cindy (Oxidative – Skill)
-Grace (Barbell Capacity – Phosphagen)
-Karen (Wall Ball Capacity – Phosphagen)
LACTIC THRESHOLD:
-1000 M. Row (Blood Lactate Threshold Moderate Intensity)
-2000 M. Row (Blood Lactate Threshold Low Intensity)
-500 M. Row (Blood Lactate Threshold High Intensity)
-1 Mile Run (Blood Lactate Threshold Low Intensity)
-800 M. Run (Blood Lactate Threshold Moderate Intensity)
-400 M. Run (Blood Lactate Threshold High Intensity)
-45 Min.Row (Oxidative Efficiency)
-5K Row (Oxidative Efficiency)
Some changes were made this year in comparison to last year. The sport of CrossFit as well as CrossFit the fitness routine has definitely evolved. People are getting fitter, stronger, and more skilled. So in breaking down this year’s programming, I did my best to evolve as well. This is going to be an awesome year at Precision and I can’t wait to get started. If you are new to the blog or to the gym, welcome. This is the best time to begin following the Precision Training System. Let’s grab the bull by the horns right a way and tackle the beast known as “Fran!” See you all in the gym!
For those of you interested, these are the Regional Standards for those of you looking to compete at this level in 2017.
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Push Ups
Then:
Hip and Shoulder Mobility
SKILL:
Pull Up Strength Assesment
Adv. & Int – 1 Max Effort Set of Pull Ups
Scaled – 1 Max Effort Set of Strict Pull Ups
*Record you score
Then:
Adv. & Int. – Find a 1RM Weighted Strict Pull Up
Scaled – 1 Max Effort Set of Hollow Rocks
LIFT:
Front Squat (TEST)
10 Min. to Find New 1RM
*Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1
WOD: (CAPACITY TEST – PHOSPHAGEN)
“FRAN”
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups
*Sub. banded pull ups or ring rows as needed.
POST WOD:
Roll and stretch
