Welcome back to normality everyone. Id like to wish everyone a happy new year on behalf of the other coaches and myself. December and the holidays can be a long slog when we are out of our routines and in party mode. The good news is its all over now for another year so its time to get back on track with our health and fitness journey.
We are changing up a few things at CFW this year as far as programming is concerned. There will be a 3 option program on a Monday, Wednesday and Friday. We will also be putting on a gymnastics class on Wednesday at 630pm and Friday at 730am which is free to members and 6 euro to non members. There will be pay as you go classes for both males and females on Tuesday and Thursday at 7am and Sunday at 10am. The Tuesday and Thursday classes are free to all members and 6 euro for a non member. The Sunday 10am class is free to members if they bring a friend or 3 euro if they come alone and 6 euro for non members. Bellow
is the layout for the new training cycle we will be using in the classes to take us up to our next members comp on the 28th of Febuary.
The movements we will be focusing on Mon/Wed/Fri are back squat/shoulder press/deadlift
The movements we will be focusing on Tues/Thurs are clean/power clean and strict pullups
Class Structure on Monday/Wednesday/Friday
1. Strength + density work
2. Strength + short workout
3. Long workout
The short and long metcons will be the same movements but different times or reps ranges.
The accessory work will be density blocks. These consist of 2 to 3 movements which are done in max sets back to back for 15 minutes between rep ranges of 6 to 20 reps. Sounds a bit complicated but dont worry it will become more apparent when done in class. This program is for people who want to get beastly strong.
As far as maintaining good joint and tissue health then mobility is key. We will continue to do 2 pieces of mobility before the workout every class but because of timing we dont have time for supervised mobility after class. Please please please dont run out the door as soon as your wod is done. Ive been doing this for nealy 6 years now and i have learned the hard way that stretching and mobility is as important as your training and should be done religiously if you want to stay in the game for more than a year. Also supplementation can help. I will have GLC 2000 back in stock next week which helps with joint health.
Apart fro that its business as usual here at CrossFit Waterford. Thank you all for your continued support and lets make 2015 the fittest and healthiest year of our lives.
Monday
option 1
back squat – 15 minutes to establish a 1rm back squat
then
density work
15 minutes of:
12 front rack lunges + ring rows + max heavy russian kbs – dont rush between movements, its not a race for reps, this is not an amrap, focus on quality reps and rest as needed between movements.
option 2
back squat – 15 minutes to establish a 1rm back squat
then
21/15/9
thrusters 30/20kg
kbs 24/16kg
mountain climbers
option 3
amrap 20 minutes
5 thrusters 45/30kg
10 toes to bar
15 kbs 24/16kg
20 monutain climbers
Tuesday
emom by 12
power clean by 3 reps
then
3 rounds
400 meter run
21 burpees
12 hang power cleans 52/35kg
Wednesday
option 1
shoulder press – 15 minutes to establish a 1rm
then
density work
15 minutes of:
12 front squats + max pushups + max weighted hip extensions
option 2
shoulder press – 15 minutes to establish a 1rm
then
amrap 12 minutes
30 wallballs
30 situps
option 3
5 rounds
500m row
30 wallballs
30 situps
Thursday
strict pullups – 3 by max
then
10 – 1
overhead squats 20/15kg
ring rows
box jumps
Friday
option 1
deadlift – 15 minutes to establish a 1rm
then
density work
15 minutes of:
12 pushpress + max heavy croc rows + max heavy kb squats with raised heals
option 2
deadlift – 15 minutes to establish a 1rm
then
tabata
squats
pushups
double unders
option 3
amrap 30 minutes
800 meter run
10 deadlift 90/60kg
20 pushups
30 squats
40 double unders