Programming for November 2014:
Fitness
The “Look good naked” program from October required isolation techniques and tempo training to increase strength and stability in specific areas. November will continue with isolation exercises and increase BB work specifically the Squat, Press, DL and Bench. Also some shorter CrossFit Metcons layered on top.
Performance
We will start to increase the strength priority here specifically the BB lifts, and play around a bit with the speed lifts. Also kick up a notch with the CrossFit training with some repeats and Bench mark WODs.
Sport
The CrossFit open is fast approaching.
We will start increasing the number of MetCons during this cycle.
Strength is priority:
We will complete our Olympic lifting strength cycle,
deload 1 week then…
start a 6 week squat cycle.
Oh yeah and a whole bunch of CrossFit training.
Also we will start 2-a-days on Mondays and Fridays.
FINAL THOUGHT:
CrossFit is first and foremost a fitness program developed for long term health and wellness. If you choose to compete, allow your training days at the gym to be a struggle. Focus on movement quality and mobility, and allow the competition day to be a learning experience, not an excuse to feel better (or worse) about yourself. Bring the focus back to empowerment, learning and growth — mentally and physically — and you’ll end up improving and enjoying more success in the long run.
All levels
Teams of 2,
20 minutes AMRAP
Alternating running & circuit
400 m run
12 Power cleans 95/65
6 Burpees over bar
2 minute Rest
2 minute AMRAP
Max distance HS walk (when partner drops other starts)
***sub wheel barrow walks
