2014 Games Here We Come

Jul 8th, 2013

Category: Competitor

2014 Games Here We Come

Good with the bar? Use Dumbells...

Good with the bar? Use Dumbells…

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 3rdGoat 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 13thGetting 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 9thOlympic 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 4thSimilar 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

DISCUSSION 42 Comments

  1. Rhino 07/09/2013 at 12:39 pm

    Did TnG Squat Snatches up to 195 x 3
    WOD: ~20:00 games, was on final rep at ~17:55, rushed for last rep to beat 18:00 and continued to have complete muscle failure for over 2 straight minutes/the 4th hit me hard
    sub 16 is nonsense Goose

  2. Rhino 07/09/2013 at 12:39 pm

    Did TnG Squat Snatches up to 195 x 3
    WOD: ~20:00 games, was on final rep at ~17:55, rushed for last rep to beat 18:00 and continued to have complete muscle failure for over 2 straight minutes/the 4th hit me hard
    sub 16 is nonsense Goose

  3. Patilac 07/09/2013 at 2:15 am

    Row 3:24
    Ds 135?
    Sb 235×1
    Ohs 275 (20lb pr)
    Wod 18:15 games
    Still mad at goose for his ferocious comeback.

  4. Patilac 07/09/2013 at 2:15 am

    Row 3:24
    Ds 135?
    Sb 235×1
    Ohs 275 (20lb pr)
    Wod 18:15 games
    Still mad at goose for his ferocious comeback.

  5. Andrea 07/09/2013 at 12:28 am

    Drop: 75
    Balance: 125
    OHS: 170 pr
    Wod: 23:00 games

    • Andrea 07/09/2013 at 12:29 am

      Probably took a little too much time in between reps.. Failed three times, but probably could have picked up the pace.

  6. Andrea 07/09/2013 at 12:28 am

    Drop: 75
    Balance: 125
    OHS: 170 pr
    Wod: 23:00 games

    • Andrea 07/09/2013 at 12:29 am

      Probably took a little too much time in between reps.. Failed three times, but probably could have picked up the pace.

  7. Wheeler 07/08/2013 at 9:41 pm

    DS: 65
    SB: 95
    OHS: 145 – failed 155 failed 150 but I’m convinced if I had more time I could have done 150!
    WOD: 17:26 @ 80#

  8. Wheeler 07/08/2013 at 9:41 pm

    DS: 65
    SB: 95
    OHS: 145 – failed 155 failed 150 but I’m convinced if I had more time I could have done 150!
    WOD: 17:26 @ 80#

  9. Melberg 07/08/2013 at 9:34 pm

    Drop snatch:195
    Snatch balance:215
    OHS: 275
    WOD: around 18 at regionals put actual time on board and now can’t remember

  10. Melberg 07/08/2013 at 9:34 pm

    Drop snatch:195
    Snatch balance:215
    OHS: 275
    WOD: around 18 at regionals put actual time on board and now can’t remember

  11. Emily 07/08/2013 at 8:24 pm

    Excited to come home and get back after it! Been working on goats here in Haiti – mainly double unders, push ups, and strict pull-ups. Will keep working on those for the two weeks of goats cuz I can do them away from the gym, even though dubs make me want to beat my head against a wall (still!).

  12. Emily 07/08/2013 at 8:24 pm

    Excited to come home and get back after it! Been working on goats here in Haiti – mainly double unders, push ups, and strict pull-ups. Will keep working on those for the two weeks of goats cuz I can do them away from the gym, even though dubs make me want to beat my head against a wall (still!).

  13. Petra 07/08/2013 at 7:17 pm

    Warm-up: done
    Drop snatch: Green bar
    Snatch balance: 55#
    OHS: 115# PR 🙂
    WOD: 20:21 @ 75#

    I’m ready for the goat training!
    http://www.youtube.com/watch?v=rfwu_TG3K7M

  14. Petra 07/08/2013 at 7:17 pm

    Warm-up: done
    Drop snatch: Green bar
    Snatch balance: 55#
    OHS: 115# PR 🙂
    WOD: 20:21 @ 75#

    I’m ready for the goat training!
    http://www.youtube.com/watch?v=rfwu_TG3K7M

  15. DePrizio 07/08/2013 at 4:26 pm

    Warm-up: done
    Drop snatch: Bar
    Snatch balance: 115#
    OHS: 200 – Ran out of time. Have another 15-25lbs here. WOD: 18:07 @ open – Getting better bar contact here. Need to start stepping up the snatch weight soon.

  16. DePrizio 07/08/2013 at 4:26 pm

    Warm-up: done
    Drop snatch: Bar
    Snatch balance: 115#
    OHS: 200 – Ran out of time. Have another 15-25lbs here. WOD: 18:07 @ open – Getting better bar contact here. Need to start stepping up the snatch weight soon.

  17. Schurk 07/08/2013 at 3:22 pm

    drop-snatch: bar
    snatch balance: 135×3, 155×3, 185×3
    OHS: 185×3, 205×3, 225×3. 255×1, 275×1, failed 295 should’ve got it. next time hitting 300+
    WOD: 3:59, 4:25, 4:55 splits @ regionals.

    Did an extra WOD with Alec and THE DePriz.
    400, 300, 200, 100 m sandbag runs with 10, 8, 6, 4 HSPU in between
    took me like 13 or so minutes. Anything involving body weight = GOAT.

  18. Schurk 07/08/2013 at 3:22 pm

    drop-snatch: bar
    snatch balance: 135×3, 155×3, 185×3
    OHS: 185×3, 205×3, 225×3. 255×1, 275×1, failed 295 should’ve got it. next time hitting 300+
    WOD: 3:59, 4:25, 4:55 splits @ regionals.

    Did an extra WOD with Alec and THE DePriz.
    400, 300, 200, 100 m sandbag runs with 10, 8, 6, 4 HSPU in between
    took me like 13 or so minutes. Anything involving body weight = GOAT.

  19. Kara 07/08/2013 at 3:02 pm

    Warm up: done
    Drop snatch: just green bar
    Snatch balance: 55# should have done more but we were running behind
    OHS: 105# pr! Not heavy but a big improvement from when I was just doing 45# last summer!
    Wod:21:20 @ 75#. Awful. Lots of looking at the bar.
    It was nice to have Gillian back this morning to keep me from turning 530am into a sewing circle!

  20. Kara 07/08/2013 at 3:02 pm

    Warm up: done
    Drop snatch: just green bar
    Snatch balance: 55# should have done more but we were running behind
    OHS: 105# pr! Not heavy but a big improvement from when I was just doing 45# last summer!
    Wod:21:20 @ 75#. Awful. Lots of looking at the bar.
    It was nice to have Gillian back this morning to keep me from turning 530am into a sewing circle!

  21. dudley 07/08/2013 at 2:33 pm

    drop snatch: bar; snatch balance: 135, wanted to go higher but no time; OHS: 200# (5# PR); WOD: 26:55 regional. Same comment as crowley.

    excited about the macros. Bali will interfere w/2 weeks of goats, but I’m cool with that.

  22. dudley 07/08/2013 at 2:33 pm

    drop snatch: bar; snatch balance: 135, wanted to go higher but no time; OHS: 200# (5# PR); WOD: 26:55 regional. Same comment as crowley.

    excited about the macros. Bali will interfere w/2 weeks of goats, but I’m cool with that.

  23. Crowley 07/08/2013 at 2:09 pm

    Warm-up: done
    Drop snatch: 65#
    Snatch balance: 115#
    OHS: 185# – wrist was bothering me so I kept it light
    WOD: 25:36 @ regional – not fast by any means but I was really happy to get through the 30 reps at 145#

    Pumped about the macrocycles and can’t wait to see what the next 6 months brings!

    • DePrizio 07/08/2013 at 4:20 pm

      Sean, was eating chicken and paleo bbq sauce. Made me think of Ronnie Coleman videos…..Dude would house 3lbs of chicken breast and like a vat of bbq sauce post workout.

      • Mattw 07/08/2013 at 4:28 pm

        Crowley also casually PR’d a #260 jerk yesterday. Giving praise where it’s due…

        • Crowley 07/08/2013 at 6:11 pm

          Matt, I decided after I left the gym that I couldn’t count that 260# jerk because I didn’t show control in the lockout. Not to worry though, I feel a big PR coming when we use those shiny new jerk boxes.

  24. Crowley 07/08/2013 at 2:09 pm

    Warm-up: done
    Drop snatch: 65#
    Snatch balance: 115#
    OHS: 185# – wrist was bothering me so I kept it light
    WOD: 25:36 @ regional – not fast by any means but I was really happy to get through the 30 reps at 145#

    Pumped about the macrocycles and can’t wait to see what the next 6 months brings!

    • DePrizio 07/08/2013 at 4:20 pm

      Sean, was eating chicken and paleo bbq sauce. Made me think of Ronnie Coleman videos…..Dude would house 3lbs of chicken breast and like a vat of bbq sauce post workout.

      • Mattw 07/08/2013 at 4:28 pm

        Crowley also casually PR’d a #260 jerk yesterday. Giving praise where it’s due…

        • Crowley 07/08/2013 at 6:11 pm

          Matt, I decided after I left the gym that I couldn’t count that 260# jerk because I didn’t show control in the lockout. Not to worry though, I feel a big PR coming when we use those shiny new jerk boxes.

  25. Arik 07/08/2013 at 2:09 pm

    DS:115
    SB:155
    OHS:225 (10 # PR)
    WOD: 19 Min @ 95 lb.

  26. Arik 07/08/2013 at 2:09 pm

    DS:115
    SB:155
    OHS:225 (10 # PR)
    WOD: 19 Min @ 95 lb.