Hey Toasties. Starting next week we will be beginning our competitor programming for the 2014 Season. Macrocycles will enable us to spend dedicated periods to developing strength, skills and weaknesses.
During these cycles we will implementing some of the best training strategies out there- Froning, Westside, Wendler, Greg Everett, Strongman, and some others. The way that the cycles work is that there is a focus on a piece of CrossFit for 3-6 weeks, rather than the variance that we are used to. Below is an outline of what to expect:
July 15-August 3rd— Goat Training- Pick 2 Goats and focus work on those 2 goats. This week you should be determining your 2 goats so that you are all set to go by July 15th.
August 5th-September 13th––Getting STRONG. General strength programming with Strongman (odd objects worked in). Working towards not only raw strength but also generating power.
Below is a general outline of what we will be focusing on during the 6 weeks. You will be doing focused strength barbell work and then accessory work, most often in the from of WODs.
| WEEK | Monday | Tuesday | Wednesday | Thur | Friday | Saturday |
| 1 | Squat Strength | Press Strength | Squat Dynamic | DeadLift Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean | |||||
| 2 | Squat Dynamic | Press Strength | Squat Strength | Squat Dynamic | Press Dynamic | |
| Deadlift Dynamic | Deadlift Dynamic | Power Clean | ||||
| 3 | Deadlift Strength | Press Strength | Squat Dynamic | Squat Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean | |||||
| 4 | Squat Dynamic | Press Strength | Squat Strength | Squat Dynamic | Press Dynamic | |
| Deadlift Dynamic | Deadlift Dynamic | Power Clean | ||||
| 5 | Squat Strength | Press Strength | Squat Dynamic | Deadlift Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean | |||||
| 6 | Squat Dynamic | Press Strength | Squat Strength | DeadLift Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean |
September 16th-September 28th— Gymnastics and Metcon- Deloading.
September 30th-November 9th—Olympic Weight-lifting Program. Speed/Strength. Time to get technical. We will be following a traditional Olympic Weightlifting program using percentages and accessory work. Accessory work will be in the form of WODs occasionally as well.
November 11th-November 30th–Attacking Goats
December 2nd-January 4th —Similar to current programming. Oly followed by Strength. A mixture of heavy and light metcons.
January 6th-Week 1 of Open— Crushin Metcons. Lots of time trials, and muscular endurance leading up to the competition season.
Warm Up
Row 1000m
Overhead stretch with red band and pvc
Oly
1. Drop Snatch (5 minutes)
3-3-3- Little to no load
2. Snatch Balance (10 minutes)
3-3-3
Strength– (15 minutes)
Overhead squat
3-3-1-1-1
*Experiment with narrower grip if able.
WOD
3 Rounds
500m Row
10 Squat Snatches
Rest 2 minutes
Games- 165,115
Regional- 145,100
Open- 115, 80