Just wanted to give everyone a heads up as to what is coming their way over the next few months. I will be instituting a 3 week rotational Strength and CrossFit program that will involve several different movements. Below is the first phase which outlines the movements and why we will be training this way:
Featured Movements: Power Clean, Back Squat, and Shoulder Press
Description:
The program will consist of a Strength WOD followed up by a CrossFit WOD. The featured movements will be incorporated at least twice a week. You’ll see Power Clean, Back Squat, and Shoulder Press at least 2x a week in either a Strength WOD and/or a CrossFit WOD. A different set of movements will be incorporated every 3 weeks.
Why?
Being on a program in general is a great way to structure and maintain consistency in fitness. Incorporating both a Strength lift followed by a CrossFit WOD builds overall fitness and mixes things up. Why 3 weeks? Programming specifically for certain members in the gym I found that 3 weeks have been working great for personal records in strength and maintianing the 10 general physical skills performed in CrossFit.
What I’m expecting from YOU?
Your log/notebook, consistency, discipline, a good attitude, and a nutrition plan. All of this training will mean nothing if you’re not on a quality food base nutrition plan.
Last thing: Most of you want to/need to drop the lb’s. I’m not here to turn you into a professional Olympic Lifter or Power lifter. I’m here to make you a better person through nutrition and fitness. There’s no magic to this, you’ll get the results if you discipline yourself.
So here you go!
Strength WOD:
Power Clean 4 x 5 @ 75% of 1 RM
A 5 rep range will be used this week in the strength program. 5 reps per set is a great way to build strength. For the men and women you’ll see strength increase, muscles getting a little bigger and toned, FAT LOSS, stronger joints, and increased flexibilty. You’ll also develop power, speed, coordination, balance, and accuracy to your fitness.
Rest 5 minutes
CrossFit WOD:
5 rounds for time
200 meter sprint
15 Pull-ups (chin and ear above bar)
rest 1 minute between rounds
Push yourself through this WOD. Make an all out effort on the sprint. The reason for the 1 minute recovery is because many of us will turn the sprint into a half ass run. A one minute rest with deep breaths will get the heart rate down enough to make another all out effort on the sprint.
Allen gets low during Saturday's "Deuces Wild" competition at Diablo CrossFit.
Nice pic! Allen was blazing through those under overs!!!
Alright everyone today starts the program. I need you to be in at least on Monday, Wednesday, Friday for the strength and crossfit WODS. If your going to miss any days this week, let it be tuesday and thursday.
Make an effort to dail in on your nutrition. If you have to dial your family in so it’s easier for you to be discipline then even better! Everyone is getting healthy and fit.
Bring your log book!
See you in the BOX!
Aloha!
Posted by chad | June 28, 2010, 5:47 amGreat details! Seeing the program laid out like this really helps me understand what you are trying to do.
I’m really seeing my (poor) nutrition getting in the way. I’m going to focus on it the next few weeks. Thanks for the tips.
Posted by Irish Sean | June 28, 2010, 9:47 amI love this new program!!! I am bummed though because with all of our summer vacations I won’t be able to be at the box consistently at least until august! I am going to need it once I am back! You know what vacation means- limited excercise, beer and bad eating! Recipe for weight gain and a bad mental state! Can’t wait to get started with this in august!
Posted by Karry | June 28, 2010, 11:26 amSounds like a great program! Unfortunately, I can’t be there on Mondays and with our schedules so busy after work, I may not be able to participate most days
I’m still trying to run and do some exercises in the mornings on my own before work…but its nothing like at the box. Hope everyone is doing well.
Posted by Natalie | June 28, 2010, 11:45 amKarry that’s just horse$#!T…I’m stepping up my program so I expect you to step up your health and fitness. You can take vacations and that’s completely fine but you don’t have to drink every Jack, Jim, and Jose, or eat every Tortilla, Ruffles, and Oreo. Throw in a dang veggi and roast a pig. Wake up in the morning and get after a WOD. Heck I’ll give you a wake up call and give one to you. Suck it up buttercup. You want to party, lets party CrossFit style! Love your deal bud! Mahalo!
Your laid back easy going Hawaiian
Posted by chad | June 28, 2010, 1:38 pmHe’s got a point bud…
Posted by Christian | June 28, 2010, 2:01 pmF you both! Easier said than done…..BUD!! LYD (love your deal)!!
Posted by Karry | June 28, 2010, 2:57 pm“suck it up buttercup”. awesome.
Posted by Irish Sean | June 28, 2010, 7:10 pmLoves me some Karry!
Posted by BDub | June 29, 2010, 7:23 amWow that was an intense Chad message
Posted by Hickman | June 29, 2010, 4:45 pmP T P Girlf LYD
Posted by Burl | June 29, 2010, 8:56 pm