HAPPY BIRTHDAY FOR SUNDAY, ROWAN CARSTENSEN!
Our ‘training new year’ begins today so I’d like to cover some of the lessons we’ve learnt over the recent year and the changes we’re going to implement because of those lessons, and talk about where the programming is going to next.
Lessons Learnt
We could’ve deadlifted a bit more.
Heavy and high volume deadlifts don’t get programmed much because of the time it takes the nervous system to recover (too much time spent at sub-optimal performance after such a session). But I also avoid programming such sessions because of the issues we have with egos and lack of concentration to mechanics – it’s simply not worth risking a severe lower back injury. But, we have a growing amount of experienced members and the majority of you do in fact care about your backs. So you’ll see more deadlift strength work, but still only 1-2 max tests in a year and only higher volume deadlift metcons in one of the 4 training cycles.
We could’ve done more strict pressing.
I love the push press because I believe that it carries over to everything else we do and everyday life more than the strict press does. But, the strict press is the foundation and it also aids in the development of gymnastics pressing more so than the push press. So there’ll be more strict pressing!
Less is always more.
Okay so this wasn’t a lesson we learnt because it’s something we’re constantly drilling in to you. But over the recent year we’ve proven it to you. Last year we started programming strength only and metcon only days significantly more than having both components in a session. What we saw was your technique improve markedly, and both your strength and metcon numbers go through the roof, despite doing less.
The specialty programs were only somewhat successful.
They were successful because everyone that completed one of the 6-8 week specialty cycles improved immensely in the respective disciplines.
We found that although we spent a lot of time talking to you about how to balance CrossFit and the specialty work, most of you didn’t. You still wanted to attend a CrossFit class on the days of your specialty program, and as a result your performance in one of the sessions, and often both sessions, was poor.
We also noticed that upon completion of your specialty program, many were hell-bent on continuing a similar program, even though unnecessary.
The programs were also challenging to run alongside regular classes. As much space as we have, we don’t have enough space for a separate barbell club. When we can knock that wall down and expand, the barbell club will be getting its own ‘pit’ that will be walled off from the regular floor space. In the mean time, we have proven that the barbell work we’re doing in class is in fact more than enough to improve technique AND get you stronger. And you can book for a private or semi-private Barbell Club program.
The gymnastics program will continue to run, but it will only take place at CFJ East. They have the space, and that is also where Andre is based. The Gymnastics Club page has all the info.
We’re going to be adding the Endurance Club to the regular class schedule (similar to the Saturday Olympic lifting class). You’ll see it added to the schedule in the coming weeks.
The proof is in the pudding.
Yes, our Regional athletes excelled after having spent about 80% of their training time in class. BUT, what is more important is that the overwhelming majority of you crushed Test Week last week. So the proof is in the pudding. You just have to open your eyes to it, and trust in what we do. Regardless of your goals, we’ll get you there.
We can better support those with specific goals.
Whether you have specific weight loss or fitness goals, or want to exceed in your chosen sport–including CrossFit of course–we can do more to support you. We’re going to release a ‘custom programming’ membership that will include an unlimited membership, specifically tailored extra work, access to the gym outside of class time to do that work, and a monthly private session. That membership will be a lot more expensive than what is currently offered, but you can compare it to purchasing something that was entirely handmade versus something that went through a machine. The handmade product takes a lot more time and requires a specific set of skills.
We also want to make private coaching more accessible to you. So for those wanting specific help, get in touch and we’ll get you working with the coach best suited to your goals.
Some daily classroom time helps.
We’ve been adding a lot more theory in to the beginning of our classes. It seems like you really soak up the info, and that on days we do add the ‘how-to’ component, you go in to the class with much more focus and therefore get more out of the session. We’ll keep it up.
You enjoy the informative content on the blog.
We strive to keep the blog updated with good content, but it takes time and sometimes we just don’t know what to say. On those days, we’re going to find content posted by other reputable sources. So if you do stumble across quality content, send it through and we’ll post it.
Many of you still cherry pick workouts.
Stop it.
You like to know the plans.
So here’s the plan. The training year will be divided into four 12-week cycles. The first cycle will have a strength focus. NOT a strength bias because we’re a CrossFit gym and not a strength gym. Simply relatively more strength work. There will still be lots of metcon work, but metcons will be heavy too.
We’ll talk about the next cycle more closer to the time. For now, the best way to make the most out of the program is to train consistently while looking after your nutrition. Nothing like signing up for the Winter Challenge to help 
WORKOUT
LEVEL 1
A.
Conventional deadlift
5-5-5-5-5
Sets across (4 ‘building’ sets then start working)
B.
EMOM 16:
Odd: 3-5 eccentric pull-ups or 8-10 ring rows
Even: 2-4 wall walks
Stick with the same reps from start to end
LEVEL 2
A.
Conventional deadlift
5-5-5-5-5+
Work up to a heavy 5 on set 4, then go to failure at the same load on set 5
B.
EMOM 16:
Odd: 5-8 weighted deadhang pull-ups
Even: 3-5 deficit HSPU
Stick with the same reps from start to end
LEVEL 3
A.
Conventional deadlift
5-5-5-5-5+
Work up to a heavy 5 on set 4, then go to failure at the same load on set 5
B.
EMOM 16:
Odd: 7-10 weighted deadhang pull-ups
Even: 5-7 deficit HSPU
Stick with the same reps from start to end