We will be adding in a cycle to help develop the snatch and clean and jerk, starting Jan 12. This cycle will follow a 3 weeks on, 1 week deload pattern. The first week the weights are a bit lighter, and progressively get heavier as the weeks progress, with maxes at the end. The purpose of week 4 is recovery of the mind and body.
At the end of the cycle, we will analyze the results, and create another one based on how everyone has progressed. It is imperative that you be coachable. See this article, http://journal.crossfit.com/2012/01/think-like-a-bumblebee-train-like-a-racehorse.tpl. If the program says sets of 5 at 65% and 70%, that does not mean do 90% if the weight feels light. Doing so will lead to central nervous system fatigue, and you won’t be able to go heavy when its programmed. Saturdays are the day that we have you guys going heavy, as Clint or Katie will be there to give correction. To be successful, you need to eat well, do mobility, and be coachable.
There will be 5 workouts a week, with day 5 being Oly class at 9am Saturday. During the week, you can hit these wods during open gym, or the 6pm class. If you go at 6pm be courteous to the coaches and people in the class. They have priority on space and equipment. You will need to lift on the back racks and if the 6pm class needs the space, you’ll have to wait (but that’s a perfect opportunity to do mobility).
Now, how do you incorporate the CrossFit wods with this program? First you must begin with the end in mind. Why do you want to get better at Olympic lifting. We have two general reasons, to be a competitive weightlifter, or because Olympic lifting makes you better at other stuff. That other stuff could be CrossFit, running, jumping etc. I suspect that most of you are in the 2nd category. If that’s the case, back down to 3 wods a week for this first 3 week cycle. After that if you are recovering well, you can adjust from there. That being said, you need to talk to the coach about how to best scale the wod. For example, if we are doing a 5rm Deadlift in the regular class, you would just want to stay below 70%. Deadlifting heavy combined with all the Oly lifting is a great way to fry your back. If we are squatting that day, you should sub that with what ever the Oly squat program has you doing. You don’t need to repeat stuff, so if pull ups/dips are in the class, you don’t need to do it again in the lifting.
The template we will use has a snatch related exercise, a clean related exercise, a squat of some sort, an overhead exercise, and core work EVERY DAY. If you are interested in this program or have questions, email Clint@crossfitCoronado.com. You will need coaches approval to join the program and be able to do the work during the 6pm class. 6pm class is not open for people to “do their own thing” unless they are following this program. At the present time, we are NOT charging extra for this program.
Schedule for when you can do these workouts:
Monday 11am-3pm, 6-7pm
Wednesday 11am-3pm, 6-7pm
Saturday – 9am Olympic lifting class