This week was fun, right? We got to touch a little bit on everything, decompress from the Open, and hopefully a bunch of you got a little rest too!
You may be surprised that you PR’d your back squat or front squat, and I’m fairly certain we added some new Cindy PRs to the leaderboard.
Next Programming Cycle begins Monday:
Monday we will begin a new programming cycle. If you aren’t familiar with how our programming works, here’s how each 8 week cycle breaks down:
- A bi-monthly gym wide event. For instance: Murph at the end of this cycle Memorial Day Weekend.
- An anterior (front) or posterior (back) focus on the lower body strength training.
- A vertical or horizontal focus on upper body strength training. This will always be joined with:
- A pushing movement & a pulling movement.
- A few gymnastics or bodyweight skills specific to the above items.
- A few core (abs, lower back, & torso) movements specific to the above.
- A cyclical movement (running, biking, rowing, jump rope)
- An Olympic Weightlifting movement (clean, jerk, snatch)
The first 2 weeks of each 8 week cycle will always focus on uni-lateral (one side at a time) movement specific to our focus for that training block. This will give you and your coach a chance to spot and address any imbalances between your left & right sides before applying to strength training.
This will allow all of us to move not only with the most efficiency, but more importantly to address any weaknesses or mobility limitations which will keep you healthy, injury free, and safe.
Strength cycles then run for the next 4 weeks, followed by a week de-load, and then a test week of that movement to complete the 8 weeks.
For our Olympic Weightlifting, we break each lift into the smaller components, and spend a couple weeks at each progression, until the final 2 weeks where we will work the full movement.
This is the same format and progression that has worked so well for us over the last year and seen so many of you improve by a large margin. This gives you plenty of time to become adept and prepared learning these complex movements.
Finally, our energy system training works from longer time domains to shorter time domains. This builds our aerobic capacity to a nice big base that we will then work on honing into shorter and more intense bursts that we utilize often in CrossFit.
What that looks like is 4 weeks of “accumulation”, 2 weeks of “intensification”, and 2 weeks of testing where we’ll test our aerobic capacity one of those weeks, and our anaerobic capacity the other week.
In Monday’s blog I’ll share all of the specifics of the movements we’ll be doing this cycle, and give you an idea of what to expect.
Our very popular strongWOD class led by Coach Jose has been on hiatus for almost a year now. Spring is a great time to bring it back as we go into our rebuilding phase along with the improved SoCal weather.
This class will run for 7 weeks, starting NEXT Saturday, April 7 @ 10am in our Specialty Class Slot. It will have it’s final class May 19th- just in time to rest the following weekend before Murph.
More details about that class and what to expect next week, for now make sure to mark it on your calendar!
Firebreather’s Class Returns:
I’ll be honest, I’ve really missed this class! With Friday Night Lights every week, I put it into hibernation for the Open Season, so we haven’t trained for 6 weeks.
NEXT Saturday, April 7 @ 8am, the fire is BACK! I’m looking forward to seeing familiar faces- but how about some new ones?
If you’ve been thinking about taking on the infamous “Trial by Fire” WOD that tests you into this class, now’s a great time! Get in on the fun before class comes back.
When I passed the test in 2013, it was the week right after the Open ended. You’re ready for it, you have the competitive vibe in your brain, and the conditioning in your body. Take the plunge!
Schedule This Weekend:
- Saturday @ 9am: Shred Sesh
- Saturday @ 9am: CrossFit Kids
- Saturday @ 10am: Partner WOD (strongWOD returns NEXT week, April 7)
- Saturday @ 10am: CrossFit Sparx (only 2 left in this cycle)
- Saturday @ 11:30am: Open Gym
- Sunday @ 10am: Energizer Long WOD