Test out day 2. Additional Programming Notes. Link to the Olympic Lifting 8 Week Program. Kids Program returns NEXT Monday! Please see schedule.June 2, 2015
Please feel free to record your test out numbers in the comments below. So far, some very good numbers. Shelby at 2x BW deadlift. April with her first pullup and Ryan P. makes the All Time Leaderboard with a 345 Front Squat. Many other PR’s. Good Start!
As briefly discussed yesterday, as we start the next phase of programming, which will be more Work Capacity focused, we will reserve 1 day a week (probably Monday) for strength development. Likely we’ll ask you to pick two lifts and we’ll program progressions similar to, if not exactly the same as the linear progression 4×8’s, 4×5’s 3×3’s that we just finished. This is good news for those of you who came close to a given number (Kathleen’s 200 lb FS, Kate’s 2x BW deadlift, etc) but narrowly missed.
Some of you have asked after the Olympic Cycle that will be an option. The link to the exact program is HERE. There’s an explanation at the top and then the entire 40-something days of programming scrolls out beneath. The set/rep/weights may be a little confusing on the page. Feel free to ask any questions.
And understand the following: (I’m paraphrasing an article I saw recently) I’m a big fan of the lifts, you;d be hard pressed to find another single movement with so many athletic attributes (power strength, speed, flexibility, balance and accuracy) packed in. So we get a lot of bang for the buck in the snatch and the clean and jerk. BUT…To get generally fit, even very fit, you need NEVER do any olympic lifting. And there are compelling reasons not to do so, or at least not to push into loads that might make you miss. There are other (slower, probably) ways to address all these concerns. That said, if you have competitive ambitions in CrossFit, and that can be just a local show or it can be “Go to the Games”, you MUST develop these tools to a passable degree. They are ALWAYS tested.
Lastly, The Carolina Beach Athletic Development kids classes return next monday, June 8th. For the duration of Summer Break kids classes will be held from 8 to 845 Monday, Wednesday and Friday. This will preempt Open Gym on those days, so please make a note. Tuesday and Thursday 8am open gym will remain intact, MWF Open gym will move to 2-245.