Abstract: To determine the possibility of creating an effective programming template for competitive CrossFit that can be applied to athletes who vary in an especially broad range of starting points and skill levels by utilizing a structured 3-week rotation where specific movement patterns are developed with exposure to different intensities and consistencies (“conjugate method”).
Rules, Guidelines, and General Questions
- You are not allowed to train by yourself in a corner. Have a training partner or be in a class. No exceptions.
- If you feel like you need to change something about the training session due to injury/inability, ask a coach what the best substitution and/or scaling option would be.
When can I come in to do extra work?
Currently, your non-class work can be done between the hours of 8am-9am, 11am-12pm, and 3pm-4pm.
When should I do “Power Hour/O-Lift Class” versus the Strength/Barbell/Plyo Work?
It is always recommended that you attend the classes over doing things on your own. The Strength/Barbell/Plyo Work listed will be for you to come in during “extra work hours” if you can’t make it to the given class.
How much time should there be between training sessions throughout the day?
Ideally, 3-4 hours…which is enough time for your metabolism/heart to reset close to normal. If you don’t have that time, you can do it all in one session in the order listed on the blog.
What if I don’t understand a movement you have listed?
I’ll typically link videos for the less common movements/drills when I post them. Ask a coach at the gym or “Google”
Am I “Group 1″ or “Group 2″?
“Group 1″ athletes will be categorized as follows:
- Working towards being able to perform the following movements without scaling: Muscle-up (1 rep), Handstand Push-ups (3 reps), Chest-to-Bar Pull-ups (5 reps), Pistols (both legs), Double-unders (20+ consecutively)
- Unable to perform the following movements correctly and efficiently due to postural deficiencies/mobility issues: Overhead Squat, Pistols, Handstands
- Less than 6 months of total training experience at a CrossFit Affiliate
“Group 2″ athletes will be categorized as follows:
- Currently has the working strength (or strength potential) to complete all bodyweight movements without scaling
- Can string 20+ Double-unders together consistently
- Don’t have any major postural deficiencies or glaring mobility issues which hinders safe positioning in loaded movements
- Has been actively coached for more than 6 months at a CrossFit Affiliate (in addition to the above)
What is the purpose of each different category listed for the daily training?
Strength Work includes training for skeletal loading, proficiency with Olympic and Power Lifts, CNS conditioning for heavy loads, and to reinforce/strengthen posture. It can, and will, also include stand alone plyometric work. Ideally, members would attend “Power Hour” classes when it coincides with the Template.
CrossFit classes is where the bulk of your conditioning will come from and is designed to take the skills and capacities you develop in the other categories and place them into the competitive setting you’ll experience in your sport (i.e. the 2013 Open).
Gymnastic Development sessions is the modal counterpart to Barbell Work in the sense that it is meant to develop spatial awareness and efficiency at moving one’s body. The goal with these sessions is to get more familiar with mechanically advantageous positions when performing bodyweight movements, then to develop the higher end Gymnastics skills found in the sport of CrossFit (muscle-ups, handstands, pistols, etc.).
The Mobility section will give suggested drills to improve postures and positions that correspond with the training given. The suggested drills will be considered a bare minimum…if you feel like you can/should do more, then DO IT! Remember, good positions = more power!
What if I miss a day? Should I make it up?
Typically, no. Just pick up on the next scheduled training day.
Can I do extra training outside what is programmed?
I can’t control what you do outside of the gym for extra activity, much like I can’t control how you eat and sleep. Just realize that if you do extra training, it may conflict with the next day’s programming.
Can you list the template for me?
- Monday is heavy squats, a conditioning workout, and 15-20 minutes of specified mobility. (A good option for this day would be Power Hour > CrossFit class > Mobility)
- Tuesday is Snatch practice with a conditioning workout. (A good option for this day would be O-Lift Class > CrossFit class)
- Wednesday is sprint/agility/plyometric work, a conditioning workout, and gymnastics practice. Finish with 15-20 minutes of specified mobility work. (A good option for this day would be Power Hour > CrossFit class > Gymnastics practice > Mobility)
- Thursday is a Rest Day.
- Friday is a heavy upper body push and/or pull with a conditioning workout. (A good option for this day would be “Extra Work Time” > CrossFit class)
- Saturday is Clean and Jerk practice with a conditioning workout, gymnastics practice, and 15-20 minutes of specified mobility. Come in for Open Gym (12p-3p) and do one big session.
- Sunday is a Rest Day.
What if I can’t adhere to that specific schedule? I can only train certain days…
Well… figure it out! I can’t hand-hold 50 people working through their own schedule. If you are serious about making improvements and competing well in the Open, find a way to get the training and recovery in.