6.28.16 “Rings of Fire”

June 27, 2016

Hello Gladiators,

There is a lot that goes into deciding what the Daily WOD is, When do we do strength, when do we squat, when do we run, when do we test FRAN. The simple answer is CONSTANTLY VARIED but it’s not that simple. The entire year is planned out in a basic template of FOCUSES and then each 4-8 week period is then planned out into more specifics. This process is called Periodization. There are many complicated definitions for periodization, but the term simply means the division of the overall training program into periods which accomplish different goals. Periodization is the modulating of volume, intensity, and frequency over time, to both stimulate gains and allow recovery.

I’d like to share with you the way we periodize over a year:

June-August – Build Muscle(Hypertrophy) and Aerobic Endurance
September-November – Olympic Weightlifting – Goats
December-February – Muscle Endurance – Work Capacity
March – Opens
April – High Skills – Work Capacity
May – Peak – Competitions/Regionals

If you would like to learn more about the HYPERTROPHY PHASE please read bellow under the competitors section.

FITNESS/LIFESTYLE

Strength:
5RM Floor Press

“Rings of Fire”
4 rounds
20 KB Swings (53,35)
15/10 Strict ring dips (use bands if necessary)
50 DU

EXTRA CREDIT
(Anyone can do extra credit but it is not mandatory unless you need to really work on one of these specific areas)

CORE
4×30 V-ups

ENDURANCE
Choose ONE of the following sports: (this work is to be done only once a week, either Monday, Tuesday or Wednesday)
Swim (M/Tu/W): 2 x 800m TT, Recover 4:00 between efforts
Bike (M/Tu/W): 2 x 10k TT, Recover 4:00 between efforts
Run (M/Tu/W): 2 x 2Miles, Recover 4:00 between efforts
Row (M/Tu/W): 2 x 2500m, Recover 4:00 between efforts

OLY
7 sets of:
3 position Snatch (High hang, below the knee hang, Floor)
Hit your positions – stay below 70% 1RM – stay fast

 

PERFORMANCE
HYPERTROPHY PHASE:
It’s time to build some muscle and add more stability and control to our lifts. This phase will last about 8-10 weeks. You will see lots of accessory lifts that are not always included in our normal programming. Some times you may see options of cable or DB or KB or BB movements, please use the movement that is 1st written if possible. We recommend doing the strength and accessory work 1st, if possible, and then the WOD. You will also see extra OLY or ENDURANCE work posted. Rule #1 Only extra credit after you have completed all your normal work,Rule #2 You must pick only one thing to focus on for the next few weeks. If you need extra ENDURANCE then focus on that for this cycle or if you need extra OLY then you may focus on that this cycle. The OLY extra work should only be added for people training for the weightlifting comps or athletes that severely suffer in this category. Your normal weekly work will have plenty of OLY and strength programmed in and the extra credit is not necessary to become an ELITE CrossFitter. The actual OLY Phase will follow this Phase in the fall, this is where we will focus completely on OLY. Your typical week during HYPERTROPHY will have an Upper body push day, Upper body pull day, Lower body pull day, OLY/Front Squat Day, Long Work Capacity Day. Thursday and Sunday will be the set REST days.

We have said It many times before and have proved it with our Regional TEAMS in 2013 and 2014. The programming is only as important as the INTENSITY that you train at. You must go to class and compete with your fellow athletes in order to make progress and get better everyday. No matter how good you think you are you will always become a better athlete if you get coached and critiqued by your awesome coaching staff! If you have any questions about the programming please feel free to email me at crossfitbridgewater@gmail.com or facebook message me 🙂

A. Strict Press 5RM

B. DB Bench Press(Palms face each other) or Mid Grip BB
4 sets of 8-12 reps – add weight each set – last set should be to failure

C. DB or KB Lateral Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D. “Rings of Fire”
4 rounds
20 KB Swings (53,35)
15/10 Strict ring dips (use bands if necessary)
50 DU

E. EXTRA CREDIT
Choose Todays Endurance
or
Today’s OLY
(choose your weakness)

 

 

Thowback pictures coming this month! 2013!!!

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