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New Cycle Starts Monday

Hope everyone is enjoying the week and celebrating the end of the Open and our last 7-week cycle. The coaches have come together and helped to create a thoughtful balanced program for the next 8 weeks. Although we really enjoyed knowing what was coming on each day of the week during the last cycle, we have taken that idea and changed it a bit so that if you come in on different days of the week you will not miss out on the progressions laid out for the next phase of training.

We have built out our next training block around an 8 day micro-cycle with some clear focus points. By having some focus points we can really target certain areas of the body in order to get even greater training adaptation rather than trying to tackle everything all the time.

Focus areas for next training block

  1. Stability Pulling from the Floor: Developing a strong stable position pulling from the floor, creating a strong hinge pattern and bulletproof back. Over the course of the 8 weeks you will see the range of motion increase from blocks down to the floor and we will work in some good tempo work to develop control through the entire range of motion. We will also be adding in 2 days/week of some volume core work to reinforce midline strength.
  2. Overhead Pressing Strength: We will be adding in a Wendler Cycle for the strict press along with some great accessory work and strict handstand pushup work to create strong healthy shoulders. We have spent a good amount of time on our hands over the last training block, and this will only reinforce all the confidence and strength built in the previous phase.
  3. More Lateral Work: We will be adding in some lateral shuffles, lateral jumps, and more rotational exercises for the midline in the next phase of training. We want to develop all planes of motion and get the body to move in any direction at any time. This will create more stable knees, hips, and ankles as well as a stronger trunk.
  4. Back Squat and Hip Thrusts: Most of you have hit some consistent back squat cycles, but most of you have yet to really feel the effect of consistent work on hip thrusts. The idea here is to target the glutes and finally get those things to start firing. Both back pain and knee pain are caused by inactive glutes, so the idea here is to activate the glutes and stabilize the hips.
  5. Aerobic Development: Our aerobic development will be focused around varying carries with some classic calisthenic work to keep the heart pumping while still being able to focus stability and on the breath.

The 8 Day Micro Cycle in a Nut Shell

Day 1: Strength Focus: Weightlifting and Back Squat/Hip Thrust Cycle

Day 2: Interval Conditioning and Core Focus Work

Day 3: Benchmark WODs: There will be some fun Hero WODs mixed in here, with “Hollyman” on Thanksgiving Day.

Day 4: Aerobic Progression: 30min EMOMs alternating minutes of fast cyclical work with minutes of isometric holds.

Day 5: Strength Focus: Deadlift Cycle and core work or a short fast metcon.

Day 6: 16min AMRAP of simple movements moving from small rep counts to large reps counts of the same movements with the focus on developing the capacity to doing larger sets at a time during workouts.

Day 7: Strength Focus: Strict Press Wendler Cycle and Death by Strict Handstand Push-Ups. Goal here is to build up the ability to do larger sets of strict handstand push-ups as well as building bulletproof shoulders.

Day 8: Short and hard AMRAPs with short rest periods. Focus is on high intensity movements and lateral agility along with alternating segments of stability carries.

 

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The Weekly Preview 11-11-19

We have finished up our cycle and are doing some fun re-tests this week in preparation for the next cycle starting on November 18th. This cycle will take us through the holidays and into mid-January and up to the next Clean Challenge. We will be sending out a blog post about our next block of training in the next week, so you can be sure to be up to date on everything going on in the gym.

Monday: Veterans Day

“Klepto”
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

The “Klepto” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, March 6, 2012 (120306).

Tuesday: Helen Retest Day

Gymnastics Skill Work
EMOM x 9min
Min 1: 30sec Handstand Walk
Min 2: 2 Rope Climbs
Min 3: Rest

Benchmark Test
“Strict Helen”
3 Rounds
400m Run
21 American KBS at 53#/35#
12 Strict Pull-Ups

Wednesday KB Flow Day

A) KB Flow Complex x 7min AMRAP

Right Arm
KB Row
KB Kneel and Clean
KB Press and Stand
KB Split Snatch
KB Cossack Squat (Right)

Left Arm
KB Row
KB Kneel and Clean
KB Press and Stand
KB Split Snatch
KB Cossack Squat (Left)

B) Strength Accessory x 4 Sets
Ring Archer Push-Ups x 4-6/Side
Alternating V-Ups x 16-20 Reps
Slider Body Saws x 8-10 Reps

Thursday: Functional Threshold Power Re-Test

FTP Test
EMOM x 40min
1) Max Cal Row
2) Max Cal Bike
3) Max Rep Shuttle Run
4) Rest

*Wear a heart rate monitor today if you have one. Your average heart rate should give you a pretty good indication of your top end of Zone 4 (Threshold). i.e. if its 171, then your Zone 4 is probably around 158-172 and this would be where you want to hit those intervals of 4-7min. When we say 85%, this is what we mean.

Friday: Upper Body Pressing Test

Upper Body Max Effort
A) 12min to Establish 1RM Strict Press

Upper Body Strength Endurance
B) Death by Strict HSPU
Min 1: 1 Rep
Min 2: 2 Reps
Min 3: 3 Reps
Min 4: 4 Reps
Min 5: 5 Reps
and so on until failure. If you can get over 10, then add a deficit.

Saturday: Team WOD Day

In a 4 Team Waterfall
3 Rounds for Time
30/24 Cal Row
20 Burpees
50 Double Unders
20 Toes to Bar
30 Wall Balls at 20#/14#

Sunday

5 Rounds for Time
100ft D-Ball Carry
2 Turkish Get-Ups (each side) at 70#/53#
3 Rope Climbs
5 Bench Press at 185#/125#

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Thanksgiving Holiday Schedule

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Show some gratitude to your body and come workout with us then eat all the food! Take note of the following schedule changes for the Thanksgiving holiday. Wednesday, November 27 Normal schedule through 6:30pm, so last class will be 5:30pm Thanksgiving Day 90-minute classes 8:00am WOD 9:30 WOD Friday, November 29 8:30am WOD 9:30am WOD […]

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The Weekly Preview 11.04.19

This is the last week of progressions on this 6-week cycle before having our retest week starting November 11th! Get ready for a fun challenging week that will be sure to set you up for some great performances on those benchmarks. And yes, this means we have one more week of that long aerobic progression […]

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November Member of the Month

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Weekly Preview 10-28-19

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Benefits of Bone Broth

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The Weekly Preview 10-21-19

Be ready for some fun practice this week on high-skill movements and things you have not seen in class before! We start off the week with a fun burner and weightlifting; and move through the week with some partner work on gymnastics. We’re adding to the KB Snatch as we build into a KB Flow […]

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Rolfing Myth Series: Myth #5 “I will ‘fix’ you”

Check out the previous myths below! Myth #1: Rolfing is painful Myth #2: That’s what I used to do in college Myth #3: I have to do the 10-Series Myth #4: It’s just a really deep massage The term “fix” implies that something is broken and not whole. You, as a human being, are whole […]

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