6.9.14 "Rings of Fire"

June 08, 2014

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 – Regionals

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

TODAYS WOD

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

CORE
4×30 V-ups

 

ENDURANCE
Choose ONE of the following sports:
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 2M, 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

 

 COMPETITORS
HYPERTROPHY PHASE:
It’s time to build some muscle and add more stability and control to our lifts. This phase will last about 12 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. This is #1 Only extra credit after you have completed all your normal work, #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 Baystate Games 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 this year with our Regionals TEAM. 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 🙂

WARMUP:
Outlaw Connectivity
http://theoutlawway.com/category/connectivity/

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

ANNOUNCEMENTS
RANCH WARS
Saturday June 21st
Outdoor Farm Competition
Arruda Farm Westport, MA
JUDGES and VOLUNTEERS needed
Volunteers will receive lots of SHWAG and a free meal
Email crossfitdartmouth@gmail.com if interested in volunteering

Page Lockhart Fundraiser and CFB 3rd Year Anniversary Party
June 28th
10am-10pm
There will be a WOD challenge at 10am, followed by Chinese auction and Paleo PotLuck BBQ. We hope all members from Dartmouth and Bridgewater Locations will attend. This is always one of our biggest parties of the Year!!! If anyone has any items they are willing to donate to the raffle please let Mrs. Caldas know. Let’s Raise money to send our World Famous Nator to the CrossFit Games and Have a blast doing it!!! Email soniamcormier@gmail.com if you would like to donate anything to the raffle.

BATTLE OF THE SOUTH SHORE BOXES
Beginners and RX Competition
Sunday August 3rd
https://crossfit-781.theboxhq.com/events/battle-of-the-south-shore-boxes

 

Comments

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  1. Almen Reply

    5RM Floor Press- 155
    Wod- 12:30 Rx

  2. Brian Reply

    185, 16:04 RX

  3. Caroline C. Reply

    I emerge from the depths of vanishedness … and am not quite dead. Though after that WOD I’m not so sure. ^_^

    Double-unders were remarkably good, but not fun in the slightest.

    Floor press – 70#
    WOD – 4 rds of flailing. Plus a few good double unders – then switched to singles for the last two rounds because I value consciousness.

    Happy to see everyone, though! I’ll be back Wednesday 🙂

    • CC Engine Reply

      Like! Lol 🙂

  4. CC Engine Reply

    60 x 5
    16:23 (kb- rx, purple band, su’s)
    Easy Peezy! Lol 🙂

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