Programming Choices. January/FebruaryJanuary 3, 2016
This is an exciting and eventful time of year at CFCB. From today 1/2/16 until Valentine’s day the 2016 Diet Contest is in effect, and this year, more than ever we will alter the programming to facilitate your fat loss efforts. Serendipitously, this times up very well. We’ve just spent the last seven weeks getting you stronger and building some muscle, now we front burner our efforts to get rid of some of what may be between your newfound muscle and the rest of the world.
Fear not, entrants who are more along the lines of “small and lean”, the programming will take your muscle growth needs into account as well. Every day will have some measure of weightlifting that should serve to get you some killer pumps Brah!
If you fall into the category of small and lean, you may want to see me for some discussion about nutrional supplements.
Concurrently, for those of you looking at taking your best shot at the CrossFit Open, NOW is crunch time. We are less than 8 weeks to the first workout. Therefore, we will offer programming specifically geared towards open prep. The Open toolbox of movements is limited by the constraints of video, and the formats are usually AMRAPs in the 12-15 minute time domain, so that’s where we will live for much of the next two months. Mastery of these movements in this time frame is critical, but 7 weeks is enough time to develop your skill set such that you enter the open close to optimized.
Which program should you follow? While it’s far from mandatory, I’d say whichever is more important to you; winning the contest or doing well at the Open. You may be IN the contest, but not hugely concerned with winning, or you may be planning on participating in the Open, but really just doing so for fun. In those cases, I’d say do whichever track of exercise looks more appealing. The diet contest track will have more variance in the programming, both in the movements and time frames. We’ll spend some time doing things we rarely, if ever at all have programmed before, Single joint movements, slow controlled squeezing, partial range of motion stuff.
Below is the first week of programming for both concentrations. This may give you a better idea of what to expect. If you are absolutely brand new, less than 1 month in, I would probably steer you toward the Diet Contest side of things. Note that thursday in this training block is programmed rest for Open Prep, and designated as Steady State Monostructural (ie Cardio) and skill development. Saturday is a programmed day for Open Prep but NOT for the Diet Contest. Sunday is not programmed for either group.
Diet Contest: A) 7 mins`max reps; 10 Airdyne cals/10 burpees, rest 7 10 Row Calories/10 Burpees B) Chinese Rows 3x 10 reps/ drop weight 30% to fatigue
Open Prep: A) AMRAP in 15. 50 Doubles 10 Snatches (full squat, from the ground) 65/55 first round, every round thereafter, go up 20/10. B) Double Under Practice EMOMx10 1 attempt at max reps unbroken.
Diet Contest: A) Fifteen Minutes to find your heaviest complex of 1-strict press, 2 Push Press, 3 Push Jerks (no split). B) 3 Rounds for time 25 Box Jumps 24/20, 25 S2O @ 95/65, 25 Situps.
Open Prep: A) 5x for technique Push Dip-Pause-Drive+Split Jerk B) Ten Minutes: Find your Split Jerk Max (from blocks) C) EMOM x 10 complete men-7, women 5 HSPUs.
Diet Contest: A) CINDY 20 minute AMRAP of 5 pullups, 10 Pushups, 15 Airsquats. Legit Pushups (chest touches, thighs do not) to be rxd. B) Optional–Top 1/2 Ring Pushups. Stay in the top half. 2 or 3 attempts to complete fatigue, then scale the rings up and continue to 2nd fatigue.
Open Prep: A) 10 MInutes. Squat Clean, heavy single. PR if you can. B) 3×3 Clean Pulls @ weight from A). C) AMRAP in 3 mins. FS @ 135/95. Rest 9 minutes. Repeat. Score both 3 min blocks separately.
Diet Contest: A) Steady State monostructural work. The intensity is not as important as the time. Shoot for 30-40 minutes. B) Skill Development. Work on a weakness.
Open Prep: Recovery/Mobility/Rest. Come in and spin easy, hold stretches for two minutes, pressure therapy etc.
Diet Contest: A) 2 attempts at 20 Rep Max Back Squat 2-1-1-1 Tempo. Expect to use less than 50% of 1 RM. B) Sled Push (long stride) 2x 4 lengths @ max load you can do without stopping. C) 50 Jackknives right and left D) Roll out your legs.
Open Prep: Kelly (but sub Row for run) 5 RFT- 500 m row, 30 Box Jumps, 30 Wallballs.
Open Prep: A) AMRAP in 15: 15 Squat Clean to Thruster @ 135/95, 15 c2b Pullups (both genders) 15 OTB Burpees. B) 50 Toes to Bar for time.
Please leave concerns or questions in the comments.