Back in June I wrote about where we were going this year in terms of the gym’s overall training plan. As I stated in previous blogs, everyone needs a goal to work towards when it comes to programming, a calendar to follow if you will. I judge Precision CrossFit’s yearly plan on prepping the gym for the Open and Regional’s. Whether you do the events or not it gives the gym as a whole an end game, a light at the end of the tunnel. As an individual you may have a separate goal for yourself or date in which you want to be at a certain point and I would be more than happy to meet with you to set a plan for you to follow to achieve this. However, for the sake of the blog our plan is based on a 52 week calendar year in preparation for the CrossFit Games event’s. As of right now we have 13-15 weeks until the 2015 Open and 23-25 weeks until next year’s Regional Games. The idea is to peak by the Open and let that be our 4th testing phase. I have posted our training calendar back in June, but obviously it has changed a little with various athlete’s taking on different events. I try and stay up to date but you get the idea of what I want to accomplish, and that is the main goal. If you would like a separate personal version of this I would be happy to send you one.
This week we conclude the end of our 2nd quarter of training. We will begin our 3rd testing phase where we will retest our lifts and bench mark workouts over the next two weeks. We will then begin our 3rd quarter training cycle. I have tried to account for the volume as best I could. If you are serious about getting better or competing at a high level please get all of your testing accomplished. If you cannot make a class, find a good time to make it up. If you are new to Precision or our blog, now is a great time to start. You will gain an understanding of where you are at, and then get a solid quarter of training in to see how our methodologies have improved your performance.
Get ready to kick ass Precision! I want to see some PR’s! Make sure you film and post them. Celebrate yourself getting better. That is what you are all here for.
30 Double Unders
10 Air Squats
10 Push Ups
Adv. / Int: Find 1RM Weighted Strict Ring Dip (TEST)
1 Max Effort Set Unbroken Ring Dips (TEST)
Scaled: 4 x 5 Strict Dips
10 Min. To Find a New 1RM Back Squat
“30 MUSCLE UPS FOR TIME” (TEST)
ADV: 30 Muscle Ups For Time
INT: 45 C2B Pull Ups For Time
BEG: 30 Strict Pull Ups For Time
Rest 5 Min.
7 Min. Of Burpees