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 who is part of the Wall of Blue. Just like last year, we will have quarterly testing to keep track of where we are at. However, unlike in years past, the tests will evolve as we get improve throughout the year. You will not test the same workouts more than once. Instead, you will test higher-level versions of them. Precision’s overall fitness greatly improved this past year. So much in fact, that the Wall of Blue would have qualified for Regionals without any of our Team athletes’ scores. What an impressive feat, and yet what a monumental task you have given me. I have to make you all even fitter than last year! I am so fired up for the the challenge and look forward to bringing you all this year’s programming cycles. 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 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. 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 HSPU going from 29th in 2016 to 14th in 2017. Although this was great, I still feel we could do better. In addition, we struggled more than I would have liked to in a max strength workout. This year we took 7th in 17.3, which reqyuired everyone to hit well around their max snatch numbers. Although we took 7th, I really feel this gym should be in the top 3, especially with my background, so I really want to sure this up for 2018. In addition, I found we had a tremendous trouble with high rep double unders as 17.5 was our worst score of the Open. Normally, our best scores are on pure engine workouts, but for someone reason the combo of double unders and thrusters got us. In my observations I felt it was more the double unders, so I plan to sure these up quite a bit. High rep double unders are about practice, nothing more. So they should be easy to fix. All in all, Precision 2016 – 2017 was one of our best years yet from an athletic perspective. Going into to this training year, I want to become efficient in the areas that I mentioned. However, I will not take away from all of your amazing accomplishments. 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. 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:
-Jackie (Capacity – Fast Glycoctic)
-Fran (Capacity – Fast Glycoctic)
-Burgeron Beep Test (Capacity – Fast Glycoctic)
-15.4 (Glycotic – Skill)
-Amanda (Glycotic – Skill)
-Nasty Girls (Glycotic – Skill)
-Nate (Oxidative – Skill)
-Regional Nate (Oxidative – Skill)
-Twisted Karen (Slow Glycotic)
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 away and tackle the beast known as “JACKIE.” See you all in the gym!
Fitness – Strength – Community
WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press
Then:
Mobility
SKILL:
Pull Up Assessment
ADV / INT:
Max Effort Set of Strict Pull Ups
Rest 2 Min.
Max Effort Set of Unbroken Pull Ups
SCALED:
Max Effort Set of Ring Rows
Rest 2 Min.
Max Effort Set of Hollow Rocks
LIFT:
10 Find to Find a new 1RM Front Squat
*Examples 3,3,3,2,2,1,1,1 or 10 x 1
WOD: (Capacity – Fast Glycotic)
“JACKIE”
1K Row
50 Thrusters (45) (35) (25)
30 Pull Ups
