WOD 2/22/17

PRE CLASS

3 Rounds

200m Jog
10 Push Ups
5 Pull Ups

STRENGTH

Press – 3×8
– Deload Week
– Sets Across
– High Tempo

METCON

40 Push Ups
400m Run
15 Power Cleans (115/85)
400m Run
15 Power Cleans
400m Run
40 Push Ups

ADVANCED

40 Ring Dips
400m Run
15 Power Cleans (145/105)
400m Run
15 Power Cleans
400m Run
40 Ring Dips

POST CLASS

Banded Stretches
– Shoulders
– Pecs
– Lats


CrossFit Games Opens at CFC

We will be holding semi-formal competition/judging sessions for the 2017 CrossFit Games Opens at CFC every Saturday from 10-1130 Hours. Athletes should show up at 1000 Hours, get warmed up, and we will start the show at 1030 Hours.

Even if you are not registered for the global leaderboard, you may take part in the WOD. Registered athletes will be given judges and priority for going first, though. In all honesty, for the sake of having fun, I’d recommend registering and taking part in the worldwide CrossFit Games Opens. Go to http://www.games.crossfit.com and register!

For those not wanting any part of the Opens, regular open gym will still be available, however, Opens athletes will take priority on space and equipment. If you have questions, please contact Crazy Ivan or the AlleyCat.


Programming Question

I recently received a very good question from one of our long-term strong female athletes regarding the issue of “sets across” and “progressive loading” in our current strength cycle. Some of you may be unaware about how it works, why it works, or the other nuts and bolts. I may have dropped the ball in explaining the process to ensure progress and success, so here is a little education Q & A for you!

Question:

I was hoping you could help me with the new programing. I have read and understand the reasoning of “sets across”. I am the annoying person who needs numbers, more accurately a percentage of one rep max, to work with. I have been increasing as we were before. But where I will struggle is the de-load week (apparently this week). I keep track of my numbers and I can not be trusted to go “willie nillie” with what I think is right. Is there some place to find that? Or, do you have a weight amount to decrease ( 5lbs, 10lbs, 20lbs…). Thank you.

Answer:

So here’s the skinny on sets across, for starting purposes and deload weeks.

If you are starting a lifting cycle, in our case 6 week long cycles, we start the initial starting cycle at 70-75% of 1 Rep Max. This ensures you have some time to build up and make continual small increases over time, which in our case is about a 3 month long cycle with this current program.

If you stall out at some point, we drop you down about 10-15% and ease back on the gas. We try to avoid the stalling issue with deload weeks.

In the case of the deload, we want athletes to be working at about 55-60% of their 1RM for the initial deload week. Yes, it seems light, but it’s meant to be. We are working on easing up tension and strain on the muscles and joints, and increasing lactate threshold/muscular endurance. A totally different exposure for the musculature and nervous system to work through.

As the overall program continues, the next cycle of strength will pick up with a small increase of where you left off in the initial start up week of the strength program. In other words, Week 1 & Week 7 are related. When you start Week 7, you make a small increase off of the loading in Week 1. Same goes for Week 2/Week 8, etc, and then the deload Week 6/Week 12.

This is the reason a journal is so important. Without it, the numbers are a constant guess. The journal also helps a knowledgeable coach in case the athlete gets stalled out or is running to low/high too soon.

Hopefully this makes sense. If not, let me know and I will try to draw pictures.


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Gabby grinding through the DB Push Presses!

WOD 2/21/17

PRE CLASS

500m Row
15 Power Cleans (45/35)
15 Push Press (45/35)
15 Power Clean + Push Press

OLYMPIC WEIGHTLIFTING

5 Rounds

Clean & Jerk – Heavy Singles

METCON

3 Rounds

21 Row (Calories)
15 Burpees
9 Power Snatch (95/65)

ADVANCED

3 Rounds

21 Row (Calories)
15 Burpees (over bar)
9 Power Snatch (135/95)

POST CLASS

10m Rolling out


CrossFit Games Opens at CFC

We will be holding semi-formal competition/judging sessions for the 2017 CrossFit Games Opens at CFC every Saturday from 10-1130 Hours. Athletes should show up at 1000 Hours, get warmed up, and we will start the show at 1030 Hours.

Even if you are not registered for the global leaderboard, you may take part in the WOD. Registered athletes will be given judges and priority for going first, though. In all honesty, for the sake of having fun, I’d recommend registering and taking part in the worldwide CrossFit Games Opens. Go to http://www.games.crossfit.com and register!

For those not wanting any part of the Opens, regular open gym will still be available, however, Opens athletes will take priority on space and equipment. If you have questions, please contact Crazy Ivan or the AlleyCat.


Programming Question

I recently received a very good question from one of our long-term strong female athletes regarding the issue of “sets across” and “progressive loading” in our current strength cycle. Some of you may be unaware about how it works, why it works, or the other nuts and bolts. I may have dropped the ball in explaining the process to ensure progress and success, so here is a little education Q & A for you!

Question:

I was hoping you could help me with the new programing. I have read and understand the reasoning of “sets across”. I am the annoying person who needs numbers, more accurately a percentage of one rep max, to work with. I have been increasing as we were before. But where I will struggle is the de-load week (apparently this week). I keep track of my numbers and I can not be trusted to go “willie nillie” with what I think is right. Is there some place to find that? Or, do you have a weight amount to decrease ( 5lbs, 10lbs, 20lbs…). Thank you.

Answer:

So here’s the skinny on sets across, for starting purposes and deload weeks.

If you are starting a lifting cycle, in our case 6 week long cycles, we start the initial starting cycle at 70-75% of 1 Rep Max. This ensures you have some time to build up and make continual small increases over time, which in our case is about a 3 month long cycle with this current program.

If you stall out at some point, we drop you down about 10-15% and ease back on the gas. We try to avoid the stalling issue with deload weeks.

In the case of the deload, we want athletes to be working at about 55-60% of their 1RM for the initial deload week. Yes, it seems light, but it’s meant to be. We are working on easing up tension and strain on the muscles and joints, and increasing lactate threshold/muscular endurance. A totally different exposure for the musculature and nervous system to work through.

As the overall program continues, the next cycle of strength will pick up with a small increase of where you left off in the initial start up week of the strength program. In other words, Week 1 & Week 7 are related. When you start Week 7, you make a small increase off of the loading in Week 1. Same goes for Week 2/Week 8, etc, and then the deload Week 6/Week 12.

This is the reason a journal is so important. Without it, the numbers are a constant guess. The journal also helps a knowledgeable coach in case the athlete gets stalled out or is running to low/high too soon.

Hopefully this makes sense. If not, let me know and I will try to draw pictures.


_dsc0945

It ain’t fun unless it’s fun. Coach Cyrus enjoying the day.

WOD 2/20/17

President’s Day Schedule

We will ONLY be running at 10AM, Noon and 430 PM class today!! Get in and get some!


PRE CLASS

400m Jog
30 Air Squats
20 Lunges
30 Jumping Jacks
20 Push Ups

STRENGTH

Back Squat – 3×8
– Deload Week
– Sets Across
– High Tempo

METCON

6m AMRAP

100 Double Unders, Then:
12 Thrusters (95/65)
12 Pull Ups

-Rest 2 Min –

6m AMRAP

50 Double Unders, Then:
12 Deadlifts (95/65)
12 Hanging Knee Raise

** Double Unders are done only once at the beginning of each AMRAP **

ADVANCED

6m AMRAP

100 Double Unders, Then:
9 Thrusters (135/95)
9  Pull Ups (CTB)

-Rest 2 Min –

6m AMRAP

50 Double Unders, Then:
12 Deadlifts (135/95)
12 Toes To Bar

POST CLASS

Banded Stretches
– Hips
– Quads
– Shoulders


CrossFit Games Opens

The Opens will soon be upon us! I urge our athletes to read up and sign up at www.games.crossfit.com and take part in the worldwide event! We would love to see a large contingent of people to tackle this years Opens!

CFC will also be hosting judged Open events on Saturdays! For those who registered for a score on the international leaderboard, this will be where you have to be judged and make it count. More info to follow!


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Coach Steve cracking it off!

WOD 2/18/17

PRE CLASS

800m Jog – 0r – 1000m Row

METCON

30m EMOM

A) 10 Swings (55/35)
5 Pull Ups
B) 150m Row
C) 15 Wallball (20/14)

 

ADVANCED

30m EMOM

A) 10 Swings (70/55)
5 Pull Ups
B) 150m Row
C) 15 Wallball (30/20)

POST CLASS

4 Rounds – Team Suitcase Carries
** 2 person teams – Start at one end of the mats. 1 person holds a plank while partner walks down with HEAVY KB in right hand, switches to left hand, and walks back to partner. Partners then switch roles. Focus is on unilateral core, so walk upright and brace! **


Vacation

Crazy Ivan and the AlleyCat will be on vacation from 2/12-2/21/17. We will be unavailable for contact and will only sporadically be checking emails. All classes will be run on a normal schedule unless an emergency arises. Any last minute changes to the schedule will be posted directly on the CFC Facebook page. Please be on time, keep the gym clean and put away your equipment, take care of the bathroom, and be respectful to the coaches. If you are bringing in a friend for a trial class or wish to try a class at CFC, please stand by until we get back in town and can properly facilitate the trial class. Please direct all operational questions/concerns to Coach Shannon in our absence. Thank you!


President’s Day Schedule

We will ONLY be running at 10AM, Noon and 430 PM class on 2/20/17!! Get in and get some!


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David looking strong in the RX men’s category!

WOD 2/17/17

PRE CLASS

500m Row

Then:
20 Stiff Leg DL (45/35)
20 Deadlifts (45/35)
20 Push Press

STRENGTH

Deadlifts – 6×2
– Small Increase
– Sets Across

METCON

5 Rounds

3 Deadlifts (155/115)
5 Hang Power Cleans
10 Push Ups (CTD-Hands Off)
200m Run

ADVANCED

5 Rounds

3 Deadlifts (185/135)
5 Hang Power Cleans
10 Ring Dips
200m Run

** You may sub in bar dips, however you must do 1 Bar Muscle Up, then 5 Bar Dips, then repeat, each round **

POST CLASS

10m Rolling out
– Low Back
– Mid Back
– Shoulders / Lats


President’s Day Schedule

We will ONLY be running at 10AM, Noon and 430 PM class on 2/20/17!! Get in and get some!


CrossFit Games Opens

The Opens will soon be upon us! I urge our athletes to read up and sign up at www.games.crossfit.com and take part in the worldwide event! We would love to see a large contingent of people to tackle this years Opens!

CFC will also be hosting judged Open events on Saturdays! For those who registered for a score on the international leaderboard, this will be where you have to be judged and make it count. More info to follow!


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Tina looking strong overhead!