Well, here we go! The final week of training before our annual CrossFit Total Event!
Our goal is to provide you will a program that will lead you to your fitness potential. In our opinion, that means a well rounded capacity in all fitness domains; flexibility, balance, strength, endurance, etc…
The CrossFit Total is a fun and useful tool to assess your functional strength, at least in regards to the three lifts involved. It is not meant to be an overall fitness test.
With this specificity in mind, our training is meant to increase strength only as it is in balance with every other fitness domain. Can you get stronger faster? Yes. But if you focus on any one aspect of fitness, you automatically train against other aspects and will inevitably decrease your fitness in those neglected areas.
Since we are testing strength this Saturday we will not be training strength this week after Monday. If we begin with heavy squats, we will be initiating a hormone response that will peak a few days later.But if we work on strength later in the week, we will tax the systems in you that you will need to perform your best on Saturday.
So this week is designed as a “Tapering week”. We will start with Strength, then a core-conditioning day. Work in some metabolic conditioning on Wednesday, then sharply decrease the work volume on Thursday and Friday. If you are planning on hitting some PR’s on Saturday I would recommend doing Thursday and Friday workouts at about 50% intensity (or not at all). Consider them light recovery days to stay limber and active but not really “training” days.
If you are not planning on attending Saturday (or you are just coming to watch), then the shorter volume workouts this week are a good opportunity to work hard in a short duration sprint effort.
My next blog post will provide all of the rules and details for the upcoming CrossFit Total. See you there!
Monday 130114
ME: Chained Back squat
Finish with:
30 Hip Extensions
30 Heavy Russian Kettlebell Swings
30 Sit-ups
Tuesday 130115
Complete 21-15-9 reps of each for time:
Floor Press 155#/95#
Floor Wipers 155#/95# (Over and Back counts as 1 rep)
Wednesday 130116
Complete for time:
120 Sit-ups
Run Stair Loop
Farmer Carry to RR and back
120 Walking Lunges
(weights and distances will be explained in class)
Thursday 130117
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
and
Sit-ups
Friday 130118
Death by Burpee-Pull-up
2 comments
Marge Rowan says:
January 14, 2013 at 10:10 am (UTC -7 )
Sounds like a FUN training week!!! Looking forward to all of it!
PXTCody says:
January 14, 2013 at 2:55 pm (UTC -7 )
Yes! Thanks Marge.
I have one word for this week:
ABS!