2018 Cycle 2 Overview: Part 4 of 4

2018 Cycle 2 Overview: Part 4 of 4

Here is Part 4!

Overall Conditioning Structure

As this cycle is focused on improving our overall strength and stability, we will be doing more conditioning pieces in the time range of 5-15 minutes.

In order to maximize our time during out 1-hour classes, you will notice that our general conditioning pieces will be less than 12-15 minutes. This is to allow ample focus on developing our strength in the right way, without rushing our strength portions, and pushing time boundaries in which our body cannot recover to produce strong efforts and raising the risk for injury.

In general, our shortest workouts will likely be on Mondays and Fridays, and medium length workouts will occur on Tuesday and Wednesdays. We will reserve Thursdays for pure aerobic/cardio workouts, and Saturdays for our usual longer team workouts.

In addition to this, there will be an emphasis on bodyweight movement on days in which we lifted particularly heavier loads, or lighter loads in the workouts. We are super excited to get this going!

2018 Cycle 2 Overview: Part 3 of 4

2018 Cycle 2 Overview: Part 3 of 4

Here is Part 3!

Tuesday, Wednesday, and Thursday Structure

While Monday and Friday was the meat and bones of our slow and strong lifts, Tuesday and Wednesday will be developing our strength and prowess in our faster and more explosive lifts: the snatch and clean and jerk. Thursday will be dedicated to improving our general pressing strength, strict pulling, and shoulder health.

During the first 4 weeks, we will be utilizing weightlifting complexes to improve positions and positional stamina for our Olympic lifts. By performing specific complexes at sub-maximal loading, we are getting the body to work just hard enough to not only get strong, but create good technical proficiency. The percentages will range from 60-70%. 

During weeks 5-8, we will dive closer to the traditional lifts, and focus on consistently hitting percentages. We will take a popular approach by getting a quick and proficient heavy lift for any session, and then perform technical "drop" sets at lighter weights. This will allow all athletes to build to a proficient "heavy" stimulus for the day, and then work on building consistency based off that heavy. This will allow athletes to be able to adjust training based on how their bodies feel in any particular session.

Lastly, during weeks 9-12,  we will finally get to the pure lifts, and focus on triples and doubles to build moderate to moderate heavy volume, while building confidence at heavier loads and consistency in technique.

2018 Cycle 2 Overview: Part 2 of 4

2018 Cycle 2 Overview: Part 2 of 4

Here is Part 2!

Monday and Friday Structure

This the the meat and bones of getting strong this cycle! Mondays will be our squatting and Fridays will be our hinging. (Note: Every 4th week will be a deload). The squatting will be combined with some kind of box jump or plyometric, to work on recruiting and developing explosive reactions in our legs and body. The hinging will always be paired with some kind of trunk stabilization or isometric hold, to work on creating a stronger and more durable midline.

During the first 4 weeks, we will be focusing on adapting and preparing the body for the higher intensity loads that will occur during weeks 5-12. So we will work on single legged squatting and hinging, in addition to box squatting to get all of our positions primed and address any lingering imbalances we were unable to address last cycle.

During weeks 5-8, we will have a front squat and sumo deadlift focus, with medium volume (4 to 6 sets of 4 to 6 reps) and medium to medium high intensity (65-75%). These 2 lifts will allow us to hone into proper trunk and bracing positions, before we move into the traditional squat and deadlift movements.

Lastly, during weeks 9-12,  we will finally address back squats and conventional deadlifts at slightly higher intensities. Volume will remain about the same, and we are pushing right below our threshold to continue to adapt our body to better positions and learning how to be explosive.

2018 Cycle 2 Overview: Part 1 of 4

2018 Cycle 2 Overview: Part 1 of 4

Hey athletes!

As our testing/baseline week comes to a close, we want to give you guys a glimpse of what's to come over the next 12 weeks!

We are going to do this in 4 parts (probably more detail than you want, but will interest those that really want the nitty gritty!).

  • Part (1 of 4) will overview what will be covered each day of the upcoming weeks (for those that just want an at-a-glance)

  • Parts 2/3/4 of 4 will go over the intention of each of the days, as well as some things to expect (for those that want more info and details)

Here is the overview of how each week will breakdown:

The Process

The Process

Preface: I finished this year’s Open in 35th place in the South Central region. I am still letting that soak in, as I never set any specific goals on WHERE I wanted to finish, but rather how I wanted to just get better. A few people have asked, so I want to share my journey on how just focusing on the the daily wins, the daily progress, can help YOU as much as it helped me. Also, this is LONG and more words than you have probably ever heard me speak in class lol.

The Next Step

The Next Step

With the end of the Open, starts the beginning of a new year. This year, similar to 2 years ago when we first released our Performance Targeting program, we are proud to present FOUR NEW Specialty programs to the mix, all with the same goals as there were 2 years ago: Giving every athlete an opportunity to work towards their own PERSONAL goals! Here are the new programs being rolled out over the next month!

Feedback Frosties

Feedback Frosties

Sobering how ephemeral what we pursue actually is. Shifting the focus of training to the process of refining movements and pursuing perfection in what we already have the ability to do allows us to find smaller wins. Meaning we get to win more often, and I think it’s safe to say we all like to win.

Poke the Bear

Poke the Bear

..This is where the bear comes in. We get credit for poking the bear. Confronting our issues is hard at times, but oh so rewarding. In this space we get credit for trying. We get credit for effort, every single time. We get credit for giving a damn. This then becomes the place where we have to come to grips with trust.

2018 Open Cycle

2018 Open Cycle

The 2018 CrossFit Games Open (2/22 - 3/26) is upon us!

Beginning 1/2, we will be going into a 7-8 week cycle focused on:

  • Conditioning pieces focused on aerobic power and maximum work capacity,
  • Strategizing and understanding workouts,
  • Skill development and fine tuning core movements seen most commonly in the Open,
  • Learning how to get "uncomfortable" in workouts

Here are some changes to look forward to in January and February:

Saturday Classes and AXIS

Saturday Classes and AXIS

Hey guys! We will be shifting our Saturday classes 30 minutes forward (9:30AM, 10:30AM, 11:30AM) to make more room for our Open gym at the 11AM time, which was often taken up by competitor team training. We were taking WAY too much room and equipment, which didn't allow much room for our Performance Targeting or Open Gym skill work....

Why can't I _________?

Why can't I _________?

So you just hit a PR clean at 190#. You really want to join the 200+ club so you load 200# on the bar. Good pull, good finish... but you can't get out the squat. You take another shot. Same Result. You call it a day, knowing that you just aren't strong enough yet, so you aim to get your legs and clean stronger for the next shot at it...

Next Cycle: 2017 Open Prep

Next Cycle: 2017 Open Prep

The new year is here and the 2017 CrossFit Games Open (2/23 - 3/27) is upon us!

As such, beginning 1/2, we will be going into a 7-8 week cycle focused on

  • Conditioning pieces focused on aerobic power and maximum work capacity,
  • Strategizing and understanding workouts,
  • Skill development and fine tuning core movements seen most commonly in the Open,
  • Learning how to get "uncomfortable" in workouts

Here are some changes to look forward to in January and February:

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