2014 Games Here We Come

Good with the bar? Use Dumbells...
Good with the bar? Use Dumbells…

Hey Toasties. Starting next week we will be beginning our competitor programming for the 2014 Season. Macrocycles will enable us to spend dedicated periods to developing strength, skills and weaknesses.

During these cycles we will implementing some of the best training strategies out there- Froning, Westside, Wendler, Greg Everett, Strongman, and some others. The way that the cycles work is that there is a focus on a piece of CrossFit for 3-6 weeks, rather than the variance that we are used to. Below is an outline of what to expect:

July 15-August 3rdGoat Training- Pick 2 Goats and focus work on those 2 goats. This week you should be determining your 2 goats so that you are all set to go by July 15th.

August 5th-September 13thGetting STRONG. General strength programming with Strongman (odd objects worked in). Working towards not only raw strength but also generating power.

Below is a general outline of what we will be focusing on during the 6 weeks. You will be doing focused strength barbell work and then accessory work, most often in the from of WODs.

WEEK Monday Tuesday Wednesday Thur Friday Saturday
1 Squat Strength Press Strength Squat Dynamic DeadLift Strength Press Dynamic
Deadlift Dynamic Power Clean
2 Squat Dynamic Press Strength Squat Strength Squat Dynamic Press Dynamic
Deadlift Dynamic Deadlift Dynamic Power Clean
3 Deadlift Strength Press Strength Squat Dynamic Squat Strength Press Dynamic
Deadlift Dynamic Power Clean
4 Squat Dynamic Press Strength Squat Strength Squat Dynamic Press Dynamic
Deadlift Dynamic Deadlift Dynamic Power Clean
5 Squat Strength Press Strength Squat Dynamic Deadlift Strength Press Dynamic
Deadlift Dynamic Power Clean
6 Squat Dynamic Press Strength Squat Strength DeadLift Strength Press Dynamic
Deadlift Dynamic Power Clean

 

September 16th-September 28th— Gymnastics and Metcon- Deloading.

September 30th-November 9thOlympic Weight-lifting Program. Speed/Strength. Time to get technical.  We will be following a traditional Olympic Weightlifting program using percentages and accessory work. Accessory work will be in the form of WODs occasionally as well.

November 11th-November 30th–Attacking Goats

December 2nd-January 4thSimilar to current programming. Oly followed by Strength. A mixture of heavy and light metcons.

January 6th-Week 1 of Open Crushin Metcons. Lots of time trials, and muscular endurance leading up to the competition season.

Warm Up
Row 1000m
Overhead stretch with red band and pvc

Oly
1. Drop Snatch (5 minutes)
3-3-3- Little to no load
2. Snatch Balance (10 minutes)
3-3-3

Strength– (15 minutes)
Overhead squat
3-3-1-1-1
*Experiment with narrower grip if able.

WOD
3 Rounds
500m Row
10 Squat Snatches
Rest 2 minutes

Games- 165,115
Regional- 145,100
Open- 115, 80

42 Comments

  • Rhino

    07/09/2013 @ 12:39 pm

    Did TnG Squat Snatches up to 195 x 3
    WOD: ~20:00 games, was on final rep at ~17:55, rushed for last rep to beat 18:00 and continued to have complete muscle failure for over 2 straight minutes/the 4th hit me hard
    sub 16 is nonsense Goose

  • Rhino

    07/09/2013 @ 12:39 pm

    Did TnG Squat Snatches up to 195 x 3
    WOD: ~20:00 games, was on final rep at ~17:55, rushed for last rep to beat 18:00 and continued to have complete muscle failure for over 2 straight minutes/the 4th hit me hard
    sub 16 is nonsense Goose

  • Patilac

    07/09/2013 @ 2:15 am

    Row 3:24
    Ds 135?
    Sb 235×1
    Ohs 275 (20lb pr)
    Wod 18:15 games
    Still mad at goose for his ferocious comeback.

  • Patilac

    07/09/2013 @ 2:15 am

    Row 3:24
    Ds 135?
    Sb 235×1
    Ohs 275 (20lb pr)
    Wod 18:15 games
    Still mad at goose for his ferocious comeback.

  • Andrea

    07/09/2013 @ 12:28 am

    Drop: 75
    Balance: 125
    OHS: 170 pr
    Wod: 23:00 games

    • Andrea

      07/09/2013 @ 12:29 am

      Probably took a little too much time in between reps.. Failed three times, but probably could have picked up the pace.

  • Andrea

    07/09/2013 @ 12:28 am

    Drop: 75
    Balance: 125
    OHS: 170 pr
    Wod: 23:00 games

    • Andrea

      07/09/2013 @ 12:29 am

      Probably took a little too much time in between reps.. Failed three times, but probably could have picked up the pace.

  • Wheeler

    07/08/2013 @ 9:41 pm

    DS: 65
    SB: 95
    OHS: 145 – failed 155 failed 150 but I’m convinced if I had more time I could have done 150!
    WOD: 17:26 @ 80#

  • Wheeler

    07/08/2013 @ 9:41 pm

    DS: 65
    SB: 95
    OHS: 145 – failed 155 failed 150 but I’m convinced if I had more time I could have done 150!
    WOD: 17:26 @ 80#

  • Melberg

    07/08/2013 @ 9:34 pm

    Drop snatch:195
    Snatch balance:215
    OHS: 275
    WOD: around 18 at regionals put actual time on board and now can’t remember

  • Melberg

    07/08/2013 @ 9:34 pm

    Drop snatch:195
    Snatch balance:215
    OHS: 275
    WOD: around 18 at regionals put actual time on board and now can’t remember

  • Emily

    07/08/2013 @ 8:24 pm

    Excited to come home and get back after it! Been working on goats here in Haiti – mainly double unders, push ups, and strict pull-ups. Will keep working on those for the two weeks of goats cuz I can do them away from the gym, even though dubs make me want to beat my head against a wall (still!).

    • Goose

      07/08/2013 @ 11:25 pm

      cant wait to get you back at the box! nice pic on the CFS comments.

  • Emily

    07/08/2013 @ 8:24 pm

    Excited to come home and get back after it! Been working on goats here in Haiti – mainly double unders, push ups, and strict pull-ups. Will keep working on those for the two weeks of goats cuz I can do them away from the gym, even though dubs make me want to beat my head against a wall (still!).

    • Goose

      07/08/2013 @ 11:25 pm

      cant wait to get you back at the box! nice pic on the CFS comments.

  • Petra

    07/08/2013 @ 7:17 pm

    Warm-up: done
    Drop snatch: Green bar
    Snatch balance: 55#
    OHS: 115# PR 🙂
    WOD: 20:21 @ 75#

    I’m ready for the goat training!
    http://www.youtube.com/watch?v=rfwu_TG3K7M

  • Petra

    07/08/2013 @ 7:17 pm

    Warm-up: done
    Drop snatch: Green bar
    Snatch balance: 55#
    OHS: 115# PR 🙂
    WOD: 20:21 @ 75#

    I’m ready for the goat training!
    http://www.youtube.com/watch?v=rfwu_TG3K7M

  • DePrizio

    07/08/2013 @ 4:26 pm

    Warm-up: done
    Drop snatch: Bar
    Snatch balance: 115#
    OHS: 200 – Ran out of time. Have another 15-25lbs here. WOD: 18:07 @ open – Getting better bar contact here. Need to start stepping up the snatch weight soon.

  • DePrizio

    07/08/2013 @ 4:26 pm

    Warm-up: done
    Drop snatch: Bar
    Snatch balance: 115#
    OHS: 200 – Ran out of time. Have another 15-25lbs here. WOD: 18:07 @ open – Getting better bar contact here. Need to start stepping up the snatch weight soon.

  • Schurk

    07/08/2013 @ 3:22 pm

    drop-snatch: bar
    snatch balance: 135×3, 155×3, 185×3
    OHS: 185×3, 205×3, 225×3. 255×1, 275×1, failed 295 should’ve got it. next time hitting 300+
    WOD: 3:59, 4:25, 4:55 splits @ regionals.

    Did an extra WOD with Alec and THE DePriz.
    400, 300, 200, 100 m sandbag runs with 10, 8, 6, 4 HSPU in between
    took me like 13 or so minutes. Anything involving body weight = GOAT.

    • Andrea

      07/09/2013 @ 12:36 am

      Ohhhh I like that workout! Going to try that this week.

  • Schurk

    07/08/2013 @ 3:22 pm

    drop-snatch: bar
    snatch balance: 135×3, 155×3, 185×3
    OHS: 185×3, 205×3, 225×3. 255×1, 275×1, failed 295 should’ve got it. next time hitting 300+
    WOD: 3:59, 4:25, 4:55 splits @ regionals.

    Did an extra WOD with Alec and THE DePriz.
    400, 300, 200, 100 m sandbag runs with 10, 8, 6, 4 HSPU in between
    took me like 13 or so minutes. Anything involving body weight = GOAT.

    • Andrea

      07/09/2013 @ 12:36 am

      Ohhhh I like that workout! Going to try that this week.

  • Kara

    07/08/2013 @ 3:02 pm

    Warm up: done
    Drop snatch: just green bar
    Snatch balance: 55# should have done more but we were running behind
    OHS: 105# pr! Not heavy but a big improvement from when I was just doing 45# last summer!
    Wod:21:20 @ 75#. Awful. Lots of looking at the bar.
    It was nice to have Gillian back this morning to keep me from turning 530am into a sewing circle!

    • Goose

      07/08/2013 @ 11:23 pm

      nice PR and thank you Gillian for keeping these chatty Cathys on task.

  • Kara

    07/08/2013 @ 3:02 pm

    Warm up: done
    Drop snatch: just green bar
    Snatch balance: 55# should have done more but we were running behind
    OHS: 105# pr! Not heavy but a big improvement from when I was just doing 45# last summer!
    Wod:21:20 @ 75#. Awful. Lots of looking at the bar.
    It was nice to have Gillian back this morning to keep me from turning 530am into a sewing circle!

    • Goose

      07/08/2013 @ 11:23 pm

      nice PR and thank you Gillian for keeping these chatty Cathys on task.

  • dudley

    07/08/2013 @ 2:33 pm

    drop snatch: bar; snatch balance: 135, wanted to go higher but no time; OHS: 200# (5# PR); WOD: 26:55 regional. Same comment as crowley.

    excited about the macros. Bali will interfere w/2 weeks of goats, but I’m cool with that.

    • Shamwow

      07/08/2013 @ 2:43 pm

      You can take the ab wheel with you to Bali.

  • dudley

    07/08/2013 @ 2:33 pm

    drop snatch: bar; snatch balance: 135, wanted to go higher but no time; OHS: 200# (5# PR); WOD: 26:55 regional. Same comment as crowley.

    excited about the macros. Bali will interfere w/2 weeks of goats, but I’m cool with that.

    • Shamwow

      07/08/2013 @ 2:43 pm

      You can take the ab wheel with you to Bali.

  • Crowley

    07/08/2013 @ 2:09 pm

    Warm-up: done
    Drop snatch: 65#
    Snatch balance: 115#
    OHS: 185# – wrist was bothering me so I kept it light
    WOD: 25:36 @ regional – not fast by any means but I was really happy to get through the 30 reps at 145#

    Pumped about the macrocycles and can’t wait to see what the next 6 months brings!

    • DePrizio

      07/08/2013 @ 4:20 pm

      Sean, was eating chicken and paleo bbq sauce. Made me think of Ronnie Coleman videos…..Dude would house 3lbs of chicken breast and like a vat of bbq sauce post workout.

      • Mattw

        07/08/2013 @ 4:28 pm

        Crowley also casually PR’d a #260 jerk yesterday. Giving praise where it’s due…

        • Crowley

          07/08/2013 @ 6:11 pm

          Matt, I decided after I left the gym that I couldn’t count that 260# jerk because I didn’t show control in the lockout. Not to worry though, I feel a big PR coming when we use those shiny new jerk boxes.

  • Crowley

    07/08/2013 @ 2:09 pm

    Warm-up: done
    Drop snatch: 65#
    Snatch balance: 115#
    OHS: 185# – wrist was bothering me so I kept it light
    WOD: 25:36 @ regional – not fast by any means but I was really happy to get through the 30 reps at 145#

    Pumped about the macrocycles and can’t wait to see what the next 6 months brings!

    • DePrizio

      07/08/2013 @ 4:20 pm

      Sean, was eating chicken and paleo bbq sauce. Made me think of Ronnie Coleman videos…..Dude would house 3lbs of chicken breast and like a vat of bbq sauce post workout.

      • Mattw

        07/08/2013 @ 4:28 pm

        Crowley also casually PR’d a #260 jerk yesterday. Giving praise where it’s due…

        • Crowley

          07/08/2013 @ 6:11 pm

          Matt, I decided after I left the gym that I couldn’t count that 260# jerk because I didn’t show control in the lockout. Not to worry though, I feel a big PR coming when we use those shiny new jerk boxes.

  • Arik

    07/08/2013 @ 2:09 pm

    DS:115
    SB:155
    OHS:225 (10 # PR)
    WOD: 19 Min @ 95 lb.

  • Arik

    07/08/2013 @ 2:09 pm

    DS:115
    SB:155
    OHS:225 (10 # PR)
    WOD: 19 Min @ 95 lb.

Comments are closed.

X