You are about to get stronger, but only if you want to, and you are willing to accept responsibility to keep track of some numbers.
3 days each week, the programming will incorporate a squat, deadlift and a press
- week 1 establish a 5 rep number (5×5)
- week 2 add 10# (5×5)
- week 3 add 10-15# and drop reps to 3 (5×3)
- week 4 add 10# (5×3)
- week 5 add 10-15# and drop reps to 1 (5×1)
- week 6 – nothing heavy
- then we re-test, and repeat
What does this mean??
This means we are going to implement a simple linear strength format to our programming. If you want to get stronger, keep it simple… and keep track of your training (log your WODs and strength numbers!).
What about the Olympic Lifts??
They will be present as usual, but not the focus of our strength format.
Will my Olympic Lifts suffer?
No… they should improve!
What if I can’t make it in on the day when a strength movement is programmed??
As we stated above, it is your responsibility. If getting stronger is important to you, you will figure out how to make it work for you (and you will check the blog for the WOD… if you need the username and password, please ask a coach).
The programming will remain constantly varied as usual… so don’t expect to see squats every Monday, deads every Tuesday and presses every Wednesday. Just pay attention to the website, log your training and ask questions if you’re confused!
Both developing strength and creating skill sets are a long process. You can’t shoot foul shots in your driveway for a year, and then try out for the Knicks!! (well, you can, but I doubt they will offer you a contract!) Same goes for CrossFit, and the strength and skill sets of which it is composed. It’s a journey!
We have witnessed some amazing improvements over the past year (I refuse to use the word gains, it’s played out!)… let’s keep it rolling!
Looking forward to a fun summer at the shed!
with love, xoxo
cpj
