
Monday, 11/8
November 7, 2021
Tuesday, 11/9
November 8, 2021Programming Updates
The long-term approach to programming at CFDC focuses on the Crossfit Open as the culmination point of the year’s training. With this in mind, we will always incorporate a mix of movements, structures, timeframes, and more into daily workouts so that you can make progress and work towards goals.
Current Block: 11/01 – 12/31
Goals/Focuses
- Increase repeatability of Olympic lifts at high percentages of 1RM
- Methodology: EMOMs, volume blocks, reps for time
- Increase anaerobic threshold
- Shorter duration workouts with very high intensity
- Methodology: mix of all-out short workouts and intervals
- Build capacity in higher tiered gymnastics skills
- Ability to do larger sets before failure and complete a higher volume in workouts
- Methodology: mix of volume blocks, “death-by” workouts, skill sessions
- Strength maintenance
- Back squats, deadlifts, and bench press
Milestones
- Week 1 (week of 11/1): Tests for time- 75 TTB, 15 snatches @ 80% 1RM, 1K row, 21 muscle ups (with scaling options provided)
- Week 2 (week of 11/8): Max rep C&J at 85% 1RM in 3 minutes, “Fran” (21-15-9 thrusters and pull-ups), 5 min bike for max cals
- Week 7 (week of 12/13): Retest 15 snatches for time, Fran, 21 muscle ups for time
- Week 8 (week of 12/20): Retest max rep C&J in 3 min, 1K row
- Week 9 (week of 12/27): Retest 5 min bike for max cals, 75 TTB for time
Note: We will do our best scheduling milestone retesting around the holidays!
Preview Future Programming Blocks
January – mid February
- Specific prep for Crossfit Open- narrowed focus of movement patterns, heavy lifts under pressure, higher tiered skills fully integrated into workouts
- More “test” workouts, including past Open WODs
Late February – early March (Crossfit Open)
- Maximize performance in tested setting
- Maintain strength
- Maximize recovery
- Weeks will be front loaded with movements harder on the body early in the week
- Skills and machine-based conditioning closer to Friday/Saturday