Back in May we officially began our new training cycle for the 2015-2016 calendar year. We started with baseline testing to be re-tested at the end of every quarter. Each training mesocycle will focus on compounding elements building upon each other for ultimate results. In cycle one we focused on improving technique and stability. We worked on capacity, and we set up a base of strength. In Cycle two we focused on developing that strength further and increasing capacity over time. We also worked on skill development and overall strength with our various supplemental lifts. The second quarter is now over and it is time to test again. We will be doing the exact same test in the very same order as before. This way we can keep as many variables out of it as possible to help ensure results. 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 athlete, 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 possible outcome.
As stated in May, the programming is being designed 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 abilty level. What we are looking to achieve is ultimate levels of fitness and that is exactly the goal of the programming when I laid out the 52 week training year. The 2016 CrossFit Games Open is roughly 14 weeks from now. It will be fun to see how we all do in the year. Here is a list of what will be tested as well as this year’s updated training plan. I will constantly be updating the plan throughout the year and posting it. Schedules and events always change. FYI, for those of you that might have missed it, we started our testing yesterday 11/23/15. Please catch up if need be.
SKILLS TO BE TESTED:
-Pull Strength
-Pull Up Capacity / Efficiency
-Ring Dip Strength
-Ring Dip Capacity / Efficiency
-HSPU 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
WODS TO BE TESTED:
-Fran
-Jackie
-15.4
-Amanda
-Mary or Cindy
-Grace
-Karen
LACTIC THRESHOLD:
-1000 M. Row
-2000 M. Row
-500 M. Row
-400 M. Run
-45 Min.Row
-5K Row
WARM UP:
500 M. Row
Then:
10 Pass Throughs
10 OHS
10 Good Mornings
10 Lunges W/ Pass Through
Then:
Shoulder & Hip Mobility
SKILL:
1 Max Effort Set Of: (Test)
-Ring Dips
-Strict Pull Ups
-Strict HSPU
*Record and compare your scores!
LIFT:
Snatch
10 Min. Work to a New 1RM (Test)
*Rep. example: 3,3,3,2,2,1,1,1
WOD:
“AMANDA” (Test)
9-7-5
Muscle Ups
Squat Snatch (135/95) (115/75) (95/65) (75/55) or 65% 1RM
*Sub. MU for Burpee Pull Ups.
POST WOD:
Shoulder and Hip Mobility
