My goal for this off-season are complicated, numerous and very exciting. I will be posting out the work for the week on Monday's (Monday's extra work will be posted Sunday night, then the post will be edited throughout the day for the remainder of the week). There will be weekly benchmark tests, varying groups and goals and focused intentions for every session. Wednesday of this week is CF Total, I would like everyone to eat and prep for that this week and see where you currently sit on your strength numbers. We will use this as one of our benchmarks moving forward. The rest of this week will be transition and goal setting weeks, and deciding on what you feel is of more importance to you:
1. Raw Strength (most common)
2. Speed Strength
3. Strength position (I.e. I can FS 350, but doing 3x3s Pause Squats @ 285 kills me)
3. Gymnastics Strength (Can hold a hollow hanging just fine, but can't do a strict pull-up/dip)
4. Gymnastics Position Strength (Can do pull-ups or dips just fine, but can't hold a hollow position when I do them to save my life)
5. Fundamental Concepts -- (Still don't know how to breathe or brace in lifts, can't kip properly, don't keep a neutral spine when pulling off the floor, can't keep head up in OHS positions, etc.)
*6*. Raw Endurance/Aerobic Capacity -- This is for people who are limited absolutely by their cardio in everything -- while often times moving more efficiently will go hand-in-hand with this, and thus we want to keep a bigger focus on our weaknesses #1-5 - some of you need to begin working this now and continue on the entire season.
Remembering the focus from my previous post our priorities will remain the following:
1. GPP -- Class & being coached and moved on a timeline has always been our bread and butter. Maria, Jenny, K$, myself, Kit, Cash, Sunshine, Jade all made 95% of their gains over years of dedicated work inside of our group atmosphere.
2. Fun -- I only want you to participate in extra work & class if you're actively looking forward to it -- if not switch your focus and ask yourself why you're doing this. CrossFit is not and never has been standing around doing Olympic lifting sets & pull-up work. It is preparing for anything - lifting stones, sandbags, doing animal crawls, lifting people, running, etc. all provides great value and is just as good for your mind as your body. Embrace it, and find the positive in every class / extra session.
3. If you are willing to commit 2 hours to the gym each day, target two major areas of improvement. These should be specific (i.e. not pull-ups, but strict pull-ups in a perfect hollow position -- or not "Snatch" but improving my second pull and positioning off the ground in the Snatch). If you are willing to commit 90 minutes to the gym, target one major area. Initial cycle will last ~8 weeks, with Week 1 & Week 8 being test weeks.
4. Most importantly -- at ANY given time, I need to be able to walk up to you in an exercise and ask you what your focus and goals are for EACH lift, ANY workout, or any movement. Everything needs a focus, everything needs a goal. Nothing is going through the motions.
Week 0
-- Finish reading & homework - begin work on goals. Finalize one or two, sleep on them - and see if you want to change them.
-- Schedule a meeting with Jeff
-- Develop 2 warm-ups that you will do throughout the week that hit on a major weakness - and work them. This isn't just "doing them" - That won't make it better. Get better at them, try new things, play and improve.
-- Hit CF Total (if not Wednesday in class, then on your own)
-- Get your body to 100% - If you have ANYTHING wrong with you, I will not move forward with an off-season plan until you have begun actionable steps to improve those flaws.
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