Program Offerings and Explanations:
As you may have noticed, we have expanded our program offerings to include “Advanced” strength work for our standard CrossFit and S&C (strength bias) programs, and also added Olympic Weightlifting-bias and Endurance-biased programs.
Strength Work: (Choose one to perform)
“N” = Novice. This program is based on Mark Rippetoe’s Starting Strength Method. We recommend EVERYONE start with the novice progression before moving on to intermediate “I” or advanced “A” strength programs. Begin novice (N) progression by choosing a weight that is easy enough to perform all reps without compromising form or speed. Upon finding a good starting weight, perform 3 sets of 5 reps using the same weight for all three sets, aka “Sets across.” (Perform 1 set of 5 for DL and 5 sets of 3 reps for Oly lifts). The next time lift is performed add 5-10lbs and again perform sets across. Keep doing this until you cannot make any more jumps. Adding weight regularly over time is referred to as Linear Progression (LP). For more info, get a copy of Starting Strength here.
“I”= Intermediate. This program is Jim Wendler’s 5/3/1 program that is based on percentages of 1RM (single rep max). You will need to have a good idea of what your 1RM is for Squat, Shoulder Press, Bench Press, and Deadlift before starting this program. Percentages for this program are based on 90% of your 1RM….not 100%. Perform designated load percentages and reps for first two sets, then max reps on third set.
“A” = Advanced. The CrossFit WOD “A” program is similar to Michael Rutherford’s Max Effort Black Box Program (MEBB). The S&C (strength-biased) program is based on Westside’s Conjugate Method. (Please note, these used to be our “intermediate” programs…nothing about them has changed other than the “advanced” designation). ME stands for “max effort” and DE stands for “dynamic effort.” Max Effort is just that; keep adding weight to each attempt thereby increasing intensity each set. You may go to failure on this day, but going to failure is not always ideal. Working up to a challenging final set will be sufficient. Dynamic effort refers to speed work and can be performed with Bands or Chains on the minute. Weight should be about 50-65% of your 1RM and move quickly without compromising form.
Programs: (Choose one to perform)
CF WOD = CrossFit Workout of the Day. This program is for those who are looking to get better at CrossFit or just enjoy CrossFit training most days. Strength work should be performed prior to metabolic conditioning work (Met-con).
S&C = Strength & Conditioning. This program is a strength-biased program for those looking for a good balance of strength and conditioning. The metabolic conditioning (Met-con) work is generally CrossFit-style conditioning; high intensity/relatively short efforts.
OLY = Olympic Weightlifting. This program is a weightlifting-biased program meant to provide more exposure to Olympic Weightlifting while providing a balance of regular strength work and conditioning. This program is a beginner’s program for Olympic lifting, not intended for advanced/experienced competitors. All Cleans and Snatches should be performed as "Full Cleans" or "Full Snatches" catching bar at bottom of squat position unless noted as "power clean" or "power snatch". Jerks are to be caught in "split" position, unless noted otherwise.
Endurance = Endurance Program. This program is designed to maintain a basic foundation in strength, while increasing endurance capacity for longer efforts.
Warm-ups:
Upper Body
400m Row or Jump rope
Skinny Band Shoulder Dislocates
Skinny Band Tornadoes
Skinny Band Pull-Aparts
Bradford Press (PVC)
Push-ups
Pull-ups or Ring Rows
20 sec Banded Shoulder Stretch
20 sec Bully Stretch
Lower Body
400m Run/Row or 200m Power Skip
Walking Floor Touches
Walking Lunges (FWD and BKWD)
Standing Abs
30sec Squat Stretch or Wall Stretch
Total Body
400m Run or Row
PVC Shoulder Dislocates
PVC Overhead Squats
PVC Sots Press
PVC Goodmornings
Medicine Ball Slams
Medicine Ball Twists
Back Extensions
Hanging Knee Raises
Side Lunge > Samson Stretch > Instep Stretch > Pigeon Stretch