Our Annual STRENGTH CYCLE is here! We will always keep variety in our training and combine different training modalities, it is what CrossFitters do! The relentless pursuit of well rounded fitness :)
However, this is our time to focus on GETTING STRONGER! Slowing down and focusing on strength is so important.
Strength is a key component to building muscle, which is the most powerful tool for raising metabolism and keeping to you lean FOREVER
Strength training is FAR MORE EFFECTIVE for improving body composition compared to "metcons" or "cardio"
Strength often "unlocks" the path to higher level skills and movements. If you want to do pullups, handstand push-ups, or have a big clean and jerk. Strength is the foundation
Enjoy the slower paced strength sessions. Embrace the opportunity to focus on lifting heavier and perfecting movement. Let's get STRONG!
NEW CYCLE HIGHLIGHTS AND FOCUS
Read to MAXIMIZE GAINS and POTENTIAL
Purpose
Build STRENGTH in the back squat, bench press, gymnastics (bodyweight movements), and olympic lifting
Maintain the constant approach to well rounded fitness through blending in gymnastics, weightlifting, and CrossFit style WOD’s/MetCons.
Build movement quality and consistency.
What to Expect Weekly
LONGER REST PERIODS DURING STRENGTH - You have to be fresh for each set to maximize STRENGTH STIMULUS!
Expect to slow down and focus on each set!
You will see less variety, accessory work, and overall less volume outside of the strength (numbers of reps/sets) THIS IS BY DESIGN TO HELP YOU BUILD STRENGTH AND RECOVER
Monday = Back Squat Day
Wednesday = Bench Press Day
Weightlifting strength - 1x weekly - day will vary
Gymnastic strength - 1x weekly - day will vary
We are still on the PATH TO WELL ROUNDED FITNESS by doing CrossFit WOD’s, breathing hard, and using variety, BUT we are FOCUSED on strength for 8 weeks
Customizing for Your Goals and Your Fitness Level
Two TRACKS to choose from on STRENGTH DAYS
Your choice supports YOUR goals and YOUR experience level!
STRENGTH Track
MY PRIORITY IS TO MAXIMIZE MY PERFORMANCE IN THE GYM & LIFT HEAVY!
I have ALREADY spent significant time building the structure of my body and have adequate muscle structure and movement patterns to focus on lifting heavier NOW
My priority is to see my strength, skills and all performance measures including my 1RM numbers go up - my physical performance IN THE GYM is a top priority
I have 12 months or more weight training/CrossFit experience I am proficient in all movements and closing in on muscle memory -
I understand this track is harder on my body, the reward is worth it for me.
FITNESS/MUSCLE Track
I WANT TO LOOK, FEEL, and PERFORM MY BEST IN DAILY LIFE & LIFT LIGHTER FOR MORE REPS
Improving my body composition is more important than how much I can lift
I value my performance, BUT my top priority is improving my health and having maximum energy and vitality. I want to look, feel, and perform my best outside of the gym
I would love to get stronger, but my numbers are less important in comparison to the way I look and feel on a daily basis
I may have less than 12 months of weight training experience
I may still be learning to master the movement patterns
DETERMINING TRAINING MAXES FOR PERCENTAGES
Keep in mind, percentages do not fit everyone equally! In general…
males and very experienced/stronger athletes will use LOWER percentages
females and less experienced/lower maxes will use HIGHER percentages
In training -Use percentages as a window of suggestion BUT adhere to the GOLDEN RULE - heavy but perfect
If a 1RM is established - use 90% of this number
If a 3RM is established - use this
If a 5 RM is established - use 110% of this
If none of the above, and as a general overall rule - LIFT HEAVY (for you) WITH HIGH QUALITY and we can nail down loads as weeks progress
New COMPLETE Extra Capacity
We are starting a new cycle next week in class - COMPLETE Strength! - and CAPACITY will be our EXTRA!
With each new class cycle we offer a COMPLETE Extra Programming Track that is meant to compliment class work
Build your CONDITIONING and STAMINA
Provides 3 days of extra programming designed to be done outside of class in manageable chunks of time (25-40 minutes)
Want to sign up for COMPLETE Extra?
This is a month to month fee and can be canceled anytime
Sign up here --> https://cp.mystudio.io/m/?=COMPLETE/3756/52981//1680101312
SAMPLE WEEK BELOW!
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DAY 1 -Sprint/Power
6 Rounds
Starting a new round Every 3:00
0:30 Max Effort Row Calories
2:30 Active Rest
Active Rest complete an EASY AMRAP of
2 strict Toes to Bar
Scales Knees-to-Elbows -- Knees-to-Chest -- Hanging Knee Raises -- Toes-to-Rig
4 Step Back Lunges
10s HS Hold
Scale with Pike or push up hold
Create ACTIVE REST scales that allow you to breathe and recover as you move through easy sets.
PRIORITY is ROW OUTPUT.
GO EASY AND SLOW ON ACTIVE REST FOCUSING 100% on QUALITY and ACTIVE RECOVERY
DAY 2 - Aerobic POWER
6 Rounds
500/400m BIKE- Slightly fast (Sweet spot is 60-90 here)
180’ Mixed Carry
Complete 90’ each arm switching every 30’
30’ DB Single Arm Farmers Carry
30’ DB Front Rack Carry
30’ DB OH Carry
Repeat on the opposite arm!
We want the BIKE to be the centerpiece of your focus/intensity then focusing on breathing through carrying a heavy DB slowly and calmly during the carries.
You are teaching your body to maintain a pace in the run and then “recover” through movement
Create ACTIVE REST scales that allow you to breathe and recover as you move through easy sets.
PRIORITY is BIKE OUTPUT.
GO EASY AND SLOW ON ACTIVE REST FOCUSING 100% on QUALITY and ACTIVE RECOVERY
DAY 3 -Aerobic STAMINA
4 Rounds
400M Run @ slow-moderate pace ( goal of holding around 1.5 mile pace)
10 DB Snatch + 10 Single DB Hang Squat Clean performed as “Active rest” - LIGHT!
Complete 5 each arm for both movements
We want the RUN to be the centerpiece of your focus/intensity and then focusing on breathing through easy DB Snatch/Hang Squat Cleans. Keep loads light enough to allow you to BREATHE and recover actively!
You are teaching your body to maintain a pace in the run and then “recover” through movement
Create ACTIVE REST scales that allow you to breathe and recover as you move through easy sets.
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HOW will it be delivered?
COMPLETE Extra will be available through Beyond the Whiteboard only
When you subscribe, a “Secret” track will be opened up for you and the programming will appear automatically on your calendar weekly with full coaches notes, videos, and details.
WHY extra $?
High level coaches are putting in extra time and effort and deserve to be compensated
This will increase effort and consistency. When you pay for something, you are far more likely to put in the work and stick with it
This will increase our ability to serve those doing the extra. We will know exactly who is doing the work and will be available to help with movements, programming, and accountability.
We want to keep you on track and maximize your use of the programming!
WHAT is COMPLETE Extra?
COMPLETE Extra programming provides a single, targeted track of programming to work on specific weaknesses such as
Weightlifting
Gymnastics
Powerlifting
Conditioning / Stamina
Bulletproof Bodybuilding
COMPLETE Extra Tracks are 3-5 days of weekly programming that run in 6-8 blocks. These are meant to complement COMPLETE Class's current cycle.
Our current COMPLETE Extra is WEIGHTLIFTING, written by myself, and is designed to work skill, positions, and strength of the clean and jerk + snatch in a simple, but effective 30-45 minute block 3 days a week.
Want to sign up for COMPLETE Extra?
This is a month to month fee and can be canceled anytime
Sign up here --> https://cp.mystudio.io/m/?=COMPLETE/3756/52981//1680101312