New Programming Cycle – January 2015

From our Blog

New Programming Cycle – January 2015

The 2015 CrossFit Open is 2 months away.  So the goal for our next programming cycle will be to help prepare mentally and physically for the challenge.  The cycle will include the following:

1) Barbell cycling – develop an ability to effectively and efficiently cycle through high rep Olympic lifts.  Typically, our approach to olympic lifts from a strength standpoint has been maximal strength.  We will now place our focus on developing some endurance in these movements that will help translate in the sub maximal weight used in CrossFit WOD’s.

2) On the Minute WOD’s to help develop an ability to pace.  A major downfall for many people in WOD’s is coming out of the gate too hot.  This leads to quick  drop-off in intensity.  The goal with on the minute work is help identify abilities and achievable rep ranges for a wide spectrum of movements while maintaining an intensity over a given period of time.

3)AMRAP’s and AMRAP Ladders to mimic WOD style of the Open.  If you have participated in the open or just watched during “picnic club” last year, you understand that the majority of CrossFit Open WOD’s are AMRAP’s or an AMRAP ladder of some kind.  So naturally we are going to hit this style of workout hard over the next 8 weeks.

4) Lactic threshold training to help develop the ability to work through muscle fatigue.  Lactate (Anaerobic) Threshold is the highest intensity that can be sustained for an extended period of time.  If you go beyond the lactic threshold, you start requiring significant work from the lactic-anaerobic system (hence the term). Improving LT means you can go faster for that extended period of time.  Power output at lactic threshold is the best predictor of performance in endurance and other athletes.  Basically, you can work for a long time at your lactic threshold. But, if you go just a little bit faster, you get tired really fast (because you move from oxidative-dominated work to glycolic-dominated work).

5) Absolute strength work to maintain all the gains made over the last year.  Over the last year we have put a significant amount of time towards building our strength in the major lifts.  We do not want to lose any of that, so we will continue to perform heavy squats to help maintain that strength.

Daily Breakdown:

Monday 

Front Squats

Level 1 – 3 x 3reps – Starting at a moderate weight.  Each week you will add 2.5-5lbs

Level 2 –  Work up to 1 set of a heavy weight then scale back for a set of max reps

Tuesday

Power Clean and Jerk

Level 1 – 5 x 3 reps – focusing on form and building up in small increases each week.

Level 2 – Working up to a heavy set of 5 touch and go reps.  Developing the ability to stay on the bar with heavy weight.

Wednesday

Aerobic Capacity – high rep, longer time domain, using light to moderate weight.

Thursday

Back Squats

Level 1 – 3 x 5 reps – Starting at a moderate weight.  Each week you will add 2.5-5lbs

Level 2 –  Work up to 1 set of a heavy weight then scale back for a set of max reps

Friday

Power Snatch

Level 1 – 5 x 2 reps – focusing on form and building up in small increases each week.

Level 2 – Working up to a heavy set of 5 touch and go reps.  Developing the ability to stay on the bar with heavy weight

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