[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][cs_text]Hey all!
Throwing out a general outline of the next 12 weeks of programming. Hopefully what this does is spur more conversation than anything for those of you curious about programming. If this post creates some dialogue that sits well with you in the end, that makes us happy. We are all transparent when it comes to our programming and are happy to answer any and every question you may have. How about this - I'm going to post the "what" if you want to know the "why" ask questions and post to comments! This is also important to note that each block changes as the goals of our athletes change, our goals change, as the year progresses and as we notice trends .[/cs_text][cs_text]12 Week Block @ CFSB and a shitload of rambling.
General Overview
2 week template that accumulates with a small amount of intensification on the back end. We've noticed some trends in upper body pulling and pushing weaknesses we are trying to shore up. As well as some weaknesses in the short range fast energy system and CP battery. We are pretty far out from the open right now so we don't have to worry about killing everyone with open style workouts and kipping movements - they would all do best to develop pure strict movement strength while just "touching" on kipping movements. Typically we have mostly novice to intermediate athletes so this panders to them mostly - some placements of programming characteristics subject to change as we steer the programming and notice trends on what needs touched.
I've posted below some of the "main" things that are happening on each day, but again, subject to change as we notice people needing some steering around or if we find we can fit some other things in that we need, something may be swapped out. So if you are trying to improve something specific - this give you insight into what is happening during a two week block.
Main goals of the general programming are to
- keep mobility "structure" in check and increase "stability" - keep athletes uninjured / do no harm
- have symmetry with primal movement patterns (movements across the XYZ axis)
- bring up relative and absolute strength
- keep a well rounded energy system of alactic, lactic power, lactic endurance, aerobic
- keep all of these as priorities while listening to clients goals - currently the overwhelming majority in no particular order are
- perform better
- feel good
- look good
- NOTE: note on above 3 that lifestyle of the individual, stress, sleep, nutrition become more important than the actual training in regards to these goals - which is why we offer nutrition coaching alongside these goals.
- keep these priorities in mind while programming for the sport of crossfit IN RELATION to the current set of athletes we have and what they need for balance to compete if that is their desire - all the while not violating rule 1 of doing no harm. The programming for Crossfit is also relative to where we are within the competitive season - we are about 32 weeks out from the next open.
I am also going to put a short description below the template of what some of these things mean in a very short sentence (or two, lol.) Again, have questions and concerns?
ask them on the forum!
Monday
Main Bend
Supplemental Push horizontal
Muscle Endurance Work
Tuesday
Supplemental Single Leg Squat
Main Pull Horizontal
Core
Alactic
Wednesday
Anaerobic Lactic Power
Aerobic
Thursday
Main Double Leg Squat
Supplemental Pull Vertical
Core
Muscle Endurance / CP Battery
Friday
Supplemental Bend
Main Push Vertical
Skill/CP Battery
Saturday
Anaerobic Lactic Power
CP Battery - Grinder/Bottlenecks
Sunday
Aerobic (longer range)
Recovery
Skill
Monday
Main Double Leg Squat
Main Pull Vertical
Muscle Endurance / Aerobic touch if needed
Core
Tuesday
Supplemental Bend
Main Push Vertical
EST - touch on what we notice needs some work
Wednesday
Anaerobic Lactic Power
Aerobic
Thursday
Main Bend
Supplemental Push Horizontal
Muscle Endurance/Aerobic Touch if needed
Friday
Supplemental Single Leg Squat
Main Pull Horizontal
Core
Skill/CP Battery
Saturday
Anaerobic Lactic Power
CP Battery - Grinder/Bottlenecks
Sunday
Aerobic (longer range)
Recovery
Skill
NOTES:
Lactate: Lactate is a naturally occurring organic compound produced in everyone’s body and is both a by- product of and a fuel for exercise. It is found in the muscles, the blood and various organs. Your body needs it to function properly. A term that is often associated with lactate is lactic acid. They are very close chemically. We use the term “lactate” even though in many places “lactic acid” might be technically right. The use of lactate instead of lactic acid should not interfere with any interpretation. The chemical formula of lactate is C3H5O3. The primary source of lactate is the breakdown of a carbohydrate called glycogen.
Absolute Strength: The maximum force that an individual’s muscle can produce is a single voluntary e ort, regardless of the rate of force production or size
Aerobic: Aerobic comes from a Greek word meaning air. It is used here to refer to aerobic energy which means energy produced with oxygen. We have one aerobic system as opposed to two anaerobic systems.
Anaerobic means without oxygen. It is used here to refer to anaerobic energy which means energy produced without oxygen. We have two anaerobic systems as opposed to one aerobic system. The two systems are the Creatine Phosphate system and the Glycolytic system.
Relative Strength: The maximum force exerted in relation to body weight or muscle size.
Alactic: work that is done "without lactate"
Muscle Endurance: The ability of your muscles to repeatedly exert force against resistance. This can take place in a variety of ways - all in context to the goals - i.e. if you all suck at push ups - linearly progressing push ups over the course of a 12 week period.
Skill Work: Refers to the effort/time/session spent on improving the movement/speed/execution of a certain skill or trait in physical preparation; this also allows the blood to flow and person to move WITHOUT too much demand on the CNS. It can be used as a recovery workout as well as used to balance out training sessions.
CP Battery - Creatine Phosphate Battery - The simplest way to answer this question is to think of your capacity to lift heavy weights as a battery. Every time you lift a weight close to you max you drain the battery, and then it recharges. When lifting a weight at say 90% of your max, you may drain your battery 50% or 85%. And it may take you 30 seconds or 3 minutes to recharge your battery, which is based on your individual physiology. While absolute strength is important, the demands of CrossFit dictate that an athlete has the capabilities to produce near maximal force repeatedly with short rest periods. The phosphagen system is largely responsible for producing the energy required for near maximal lifts/efforts. The CP battery test allows us to see how quickly an athlete can regenerate his or her creatine phosphate and ATP stores within the muscle fibers and therefore perform the required work. (again - 70% of phosphagen stores are regenerated within 30 seconds). Two things can limit performance of this test. First, poor mechanics which prevent the athlete from lifting with optimal positioning. Next, the CP system has not been exposed to the necessary stimulus which will allow a quicker rate of phosphagen store regeneration.
Main: If this will be a main lift - something that either a. we have a large focus on, or b. something that is more demanding in regard to the CNS than a supplemental movement.
Supplemental: A lift that assists a main movement in its function - i.e. bicep curls being supplemental to chin ups.
CNS - Central Nervous System
XYZ Axis or Primal Movements Across Upper and Lower Body Movements-
Transverse, Sagittal, Frontal movement patterns
Finding balance while programming for a group of 200 or more individuals is a difficult task - especially when you are all completely different when it comes to all of the variables involved. Simply put.
You are all different people in many different ways: sleep, stress, work, body makeup, gender, biological age, training age, training schedule...it goes on and on
You are all beginning at different stages of athletic development (training age - again)
We constantly have people phasing out and phasing into the programming
We choose whats important based off of the sit downs we have, the majority response we get from members who communicate with us, what we feel is most important for the group, and the goals and aims of Crossfit and its movements.
I'll stop typing now - but know this, that this is such a small amount of thought that goes into the programming - group programming. programming for the individual is another story in it of itself.
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