Beginning of Winter Cycle: Forging the Axe

Hey guys,

After seeing some MAJOR improvements through The Ground Up, we are ready to move on up the ladder! As we approach this next year and with approximately 4 months until the 2016 CrossFit Games Open, we have our work cut out for us over the next 12-14 weeks. This next cycle is called Forging the Axe.

  1. Weightlifting: We will continue with similar protocols for our Weightlifting, as we continue to build on the efficiency of our our snatch and clean and jerk. Part A1 will continue to be a shorter portion to refresh and hone in on our timing and mechanics, while part A2 will begin to focus on a bit more volume at moderate weights. Level 1 athletes will be focusing on similar protocols but working from different positions in the hang.
  2. Squatting intensity + volume/conditioning: Squatting will now be alternating Front and back week to week, focusing on challenging the body to quickly hit the higher percentages consistently and beautifully. Then, in the same session we will hit a short high volume set with a moderate weight to get in our strength-conditioning.
  3. Conditioning: You will see a bit more work-rest conditioning pieces, focusing on generating consistent output for specific energy systems (phosphogen (short/sprint), glycolytic (medium), aerobic (long/endurance)). This will allow both our competitive athletes as well as our recreational athletes to get a great workout while continuing to fine-tune their engine.
  4. There will be a brief de-load and re-load week after the 8th week as many will be out for Christmas.

That should be it! Keep an eye out for this upcoming week! Also, if you aren't tracking your stuff yet, sign-up at  to track all of your workouts and numbers!