New Programming Cycle Starts Monday!
Our next 12-week programming cycle will start this Monday (3/15), and will be the basis for our “FITNESS” and “PERFORMANCE” tracks for all of our group classes!
We will be looking to build off of all the 1-RMs you set over the past couple of weeks, but no worries if you don’t know your numbers — we will have simple to follow week-to-week progressions for everyone, and tons of movement variety as well.
We will, of course, continue to work on overall, well-rounded fitness, along with providing options for those that want some more volume on the strength work.
If you simply want to continue getting stronger, fitter, while increasing your balance, coordination, speed, and power, then you don't need to know anything other than that you should show up for class, work hard, and have fun! If you want to know more about the mechanics behind the programming, read on.
Strength-Based Periodization/Progression
As we've done in the past, each day's strength training will be focused on a main movement, and we will cycle the movements through on an 8-day rotation, with the following format:
Day 1: Back SquatDay 2: Power CleanDay 3: PressingDay 4: Front Squat / Clean / Single LegDay 5: DeadliftDay 6: GymnasticsDay 7: Snatch/JerkDay 8: Conditioning
While there will certainly be more movements performed on each day, and more variations for the "FITNESS" track, these core lifts will continue to progress over the next 8-12 weeks, going from higher volume, lower intensity (light-to-moderate), to lower volume, higher intensity (ie. heavy!)
From here, I think it will be easier to take an FAQ format to clear up some of the details:
Will we still be doing conditioning (met-cons)?
Of course, though on tougher lifting days, the conditioning may take more the form of accessory/assistance or skill work.
If I miss a session, should I make it up?
That depends on your, your schedule, and your ability to recover from session to session. The layout for each week will be given each Sunday in our Facebook Group, to aid you in planning out your days.
What if I need to take time off, or are starting mid-cycle?
No worries -- as long as you take the approach of starting out on the lighter end of things, and focusing on great mechanics, you will continue to make solid progress from week-to-week
What if I want to focus more on my aerobic endurance?
Not only will we continue to have days dedicated to aerobic and mixed modal intervals, but Coach Jake will be providing supplemental Endurance workouts each week, based off of an initial testing period that starts this week! If you are interested in learning how to better approach longer workouts utilizing the Rower, Ski Erg, Bike Erg, and Running, stay tuned to the blog for all of the info!*****Please let us know if you have any questions whatsoever!Have a specific goal, or want to talk about individualized programming options? Email Adam@fullrangecrossfit.com or Alecia@fullrangecrossfit.com to set up a time to chat!