I find two lifts and a short metcon take more time than most of our general population CrossFitters have. How would you structure the program in a general CrossFit setting? This is a great question and something that I have not been asked. When working with large groups of general CrossFitters you have roughly an hour window to warm them up and get them to their work. You can take and adapt it for the collegiate strength level as most days have two primary movements.
Focus on one movement for strength work and drop the second movement to the conditioning portion of the training. I have the same questions, but mine is more so pertaining to programing for a week, where as I have not come up with a successful way to program the strength for linear progress for my classes where people come in on all different days.
This worked well but was not sustainable forever. For now I program a squat, a press or bench, deadlift, snatch, and clean every week sometimes in the workouts sometimes as strength before but I was wondering if you have come up with any clever ways in your gym to program the strength I have been relegated to just programing a lot of strength lifts each week days a week and hoping to catch as many people as I can.
The biggest hole I have seen in CrossFitters, the world over, is the ability to support a heavy bar on their back, sit down below parallel and stand up with out doing any spastic. No violent head head movements, caving knees or lack of spinal stability.
The other shit is fluff. I have never met anyone with a strong squat that was not decently strong in the other lifts. In this template posted you squat only once a week. Adding squat: week 1 day 4 Week 2 day 1.
Hi John, awesome as usual! I run a strength biased cf gym in San Francisco and we have been grappling with this exact issue over the last year. Thanks for addressing this. I am really looking forward to the supplemental print info and coaches support you mentioned in the recap. Our biggest challenge is trying to lift before the dwod. Schedule wise, it works better for some classes to run metcon first but then they are not fresh for the squats.
I am trying to iron this out in the coming months. Lately I find myself just forcing a lot of members to follow a program like Starting Strength and dropping metcon entirely for a couple months to establish baseline strength we have an open gym hour between classes for this. As you mentioned, the ability to squat anything substantial is often lacking, as is the desire to put a heavy bar on the back with any regularity.
Heres a typical day: 5mins warmup 1st set squats 3 mins Rest 3 mins 2nd set squats 4 mins Rest 3 mins 3rd set squats 5 mins Rest 3 mins 1st set press 3 mins Rest 3mins 2nd set press 4 mins Rest 3 mins 3rd set press 5mins Rest 10 mins Dwod 12 mins Cooldown 10 mins. Assuming each set takes a bit longer due to tiredness, adds up to say 75 mins.
How realistic is my outline? How many people spend more or less than 75 mins? The squats are there! Then I metcon, I think the biggest problem that crossfit creates is the metcon methhead, where people just come in craving a minute beat down. I think it benefits everyone if you add strength and limit the conditioning. Great info, thank you.
I had this same question since attending your cert a while back, and I have been working to offer a CFFB style option at our gym. Like many CF gyms, heavy days are often the least attended which we still program once or twice a week , so we took a slightly different approach and have separate lifting programmed for those that want it, and can demonstrate proficiency in the lifts. To work around the 1 hour constraint, these folks either come in early and lift prior to class or stay a little later and lift after.
To compliment this, we also have CFFB style conditioning available each day. We up the loads, shorten the reps and adjust the rounds to meet the 15 min or less guideline.
This post was quite timely to remind me of the programming guidelines. Thanks again. I train the local Rugby team using this style and they are currently sitting 4 points clear at the top of the league after gaining promotion last year with a young team.
They have 7 wins and one defeat with 4 left to play. They all say CrossFit Football is their secret weapon this year. Thanks again, Ger. Thank you for answering that question. I'd give both a try for a good amount of time and see what you like. Hey man, if all of those fighting classes you're going to are pretty physically demanding cardio wise, why don't you just do a dedicated strength program and let that be your cardio element for now? Well i tried the class for this week..
The class arent specialized like a real martial arts school. But we really work on techniques,Punching bags,jumping ropes,drills,sparring,we even do some floor work MMA style They are not like Tae-bo from Billy Banks heheh!
So i think i could try doing a few WODs like 2x or 3x a week and let my body rest. Randy i guess ur right hehe,what do u think about this? Last edited by Alex Phongsvat; at AM..
To complex, no OLy too many assisstant lifts for a novice and you squat only once a week. Thread Tools. All times are GMT The time now is PM. Contact Us - www. CrossFit is a registered trademark of CrossFit Inc. Crossfit football or Normal Crossfit?!?! User Name. Remember Me? Stand the bar up off the rack with a neutral hip hollow position shoulders retracted and depressed.
While trying to spread the world apart with your feet sit back bending knees and hips simultaneously lowering yourself in a controlled manner-your hips should NOT flick or break to initiate the movement! Depth should be just below parallel then you should stand up as fast as possible through your heels.
On a smaller scale, the SWOD is not for time unless posted as such. Regardless of what level you are on you need to rest adequately between sets. Give yourself a chance to successfully complete your lifts. Somewhere between 3 and 5 minutes. However, if you need more time, then take it. On a slightly larger scale, a rest day is a rest day. Warm up sets If the SWOD calls for 3 x 5 read as 3 sets of 5 reps it is given you will be completing some sort of warm up sets prior to the working sets, which would be the aforementioned 3 sets of 5 reps.
So how many warm up sets? You need to warm up your CNS and get you tissue moving but not so much as you shoot your load. How much volume is this? Some people are consistent with reps, some have high reps with lightweight, and reduce reps and weight increases. Find your flavor, and take control of your training destiny. Resetting on the Amateur Progression You need to pay your dues on the Amateur program and wring every gain out of it. Like magic, you will break through the plateau.
This approach is only optimal during a very small window. No longer than about 20 weeks. Follow the K. After 20 weeks your window has closed and Amateur is no longer optimal. We know this is a hard pill to swallow. We can wait until you wipe the tears from your eyes.
Have no fear; you will still see gains on the Collegiate template. However; CFFB is not going to dictate when you add weight to the bar. Every time you go for a RM Rep Max you should go as heavy as possible. There are no boundaries. When it feels light, go for it. When it feels heavy and slow, pull on your work boots and survive the training day. But remember, each day is a battle. The more time you spend driving your adaptation the more concrete the gains. Quick to ripen, quick to rot.
The Collegiate template is multi-year template when strictly followed will continue to drive adaptation. But are you going to quit lifting weights tomorrow? Stick it out for 4 - 6 months and watch the gains consistently take place. Once again, everything is laid out so that you get the optimal dosage to increase Strength and Power.
If you throw in extra strength training you may inhibit optimal adaptation. If you must know, it stands for Daily Workout Of the Day if you must know. Get it? This is our volume work Aka accessory work Aka metcon Aka cardio. This really can be whatever you like.
This portion of training depends on the end goals, how you feel, and how you choose to approach the DWOD. You must strive to maintain posture and position. Perfect movement, regardless of how fast you want to finish your training, is the ultimate goal. It is a tool to improve conditioning; to keep you in good enough shape to regularly attack the SWOD like a fat kid would a cupcake.
Do not confuse your priorities. Good for them. We train energy systems and movement. We will program full body, all day, every day. Deal with it. There is merit in adding some accessory work to your training. You need to be a responsible human and use the law of common sense. If you have a weak trunk and need to strengthen it, do some extra trunk work isometric holds, back extension, abs, etc.
If your triceps are weak, do some tricep work. This dwod looks way to heavy Remember that thing we spoke about earlier? Posture and position? It just so happens if you can handle the loads it makes for a great training stimulus to construct an extremely strong, and powerful athlete.
Option 1 - go get it. This may take a little know how. If you opt into this scenario then you need to have an understanding of what training stimulus the original movement was trying to illicit. Should I kip? Or are these strict? This is a good one. Pull-ups in the SWOD should always be strict. Kipping pull ups are popular because you can do more pull ups in a shorter amount of time.
While you may not finish the workout as fast as if you had kipped, we know that strict pull ups will strengthen the upper back. We also know that most people break in their upper back on their deadlift and Squat.
What we see is people who can bang out a lot of very powerful strict pull ups tend to have better Squats and deadlifts. Decisions, Decisions Not all genders can be as gifted as the human male when it comes to thinking and reasoning.
But fear not young lady it just so happens that one of you is amongst the highest of our ranks. Regarding linear progression - if the increments on a lift are too much to sustain over a 12 - 15 week period then cut them in half.
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