I have had a ton of great questions in regards to the programming for the gym so I wanted to write a little bit about my thought process. This should definitely add some great insight for our current members and blog followers, while giving those newer to Precision or our programming some good answers and a starting point.
We are now coming to the end of our strength cycles and it is time to re-test to see where everyone is at. You may, or may not have noticed but we began our testing 2 weeks ago, as we tested both our squat maxes as well as a few of our baseline workouts in “Amanda” and “Fran”. We still have many lifts and workouts to test and will be doing so throughout the end of the month. This is all done in an effort to get as much data on yourselves as possible to adjust where we want our training to go over this next year. Now it is important to understand that this blog is written to everyone but not all programs are meant to be followed to a T. It really depends on the athlete. The programming on this blog is written to prepare the highest level of CrossFit competitor for competition and is meant to be scaled down accordingly for the masses. I want those of you reading this to keep in mind that all of our serious competitors follow their own individual programming that I write for them, which is specific to their needs. However, we require all our members to take part in our classes and do the workouts posted on this page. Then with additional time they hit their individually programmed lifting or skill / wod’s. However, I do think it is important to note that I do not care what level of competitor you are. If you want more specific programming do not hesitate to ask me as my only wish is to make you as great as you want to be regardless of the context. So what did we focus on this year?
In a nutshell, this past year we focused on getting our front and back squats up in order to become stronger in our oly lifts. We at first hit a basic periodization program that focused on a load / de-load system. From there we hit the Russian wave sequence for 3 months before hitting a 20 rep. back squat sequence. We tested after every new cycle and got many great results. In addition, we followed similar protocols with our other lifts. All programming was done in an effort to prepare all athletes to either compete or get stronger for their own health and wellness. It is important to note that even our most advanced athletes follow the exact same lifting protocols however they are about 1-2 months ahead of the blog, on average. Starting in July, once our testing is complete, we will begin our next year of programming which will take us until the end of May 2014. Although, we are testing and re-starting our cycles it will in no way negatively affect your strength gains if you are preparing for a summer competition it will only make you that much better.
In closing I want to make it extremely clear that Precision CrossFit is not a competitor only CrossFit. We are just a true CrossFit that focuses on making all our members better. Our main goal is to get you in the best shape of your life. If competing is something that you plan to do then we will prepare you. If it is to be awesome at life than we will work on making you rad!. Looking forward to some big PR’s! Good luck!
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
5 Minutes of Hip and Shoulder Mobility Work
SKILL:
7 Min. of Bar Work
-Strict Pull Ups
-Hollow Taps
-Ice Cream Makers
-Kipping / Butterfly work
*Work your progession based on where you are at.
LIFT:
10 Min. to find 1RM Clean
*Work within your meand. Stay technically sound. PR!!
WOD:
“BATTLE 2”
20 Alternating Jumping Lunges
Then:
12-9-6
Squat Clean (165/115) (155/105) (135/95) (115/75)
T2B
Bar Latteral Burpees
Then:
20 Alternating Jumping Lunges
POST WOD:
Foam Roll and Mobilize
