The CrossFit Portsmouth programing has undergone a major overhaul. We are doing this to make you a better lifter, CrossFitter and quite possibly better at chasing penguins. In a nut shell this is what the change will look like, effective Monday, November 28th:
Old programing:
3 rounds for time of:
10 thrusters (95/65)
400m run
The new programing will look like this:
3 rounds for time of:
10 thrusters @ 60% of your 1 rep max
400m run
The big difference is instead of an arbitrary prescription, the weight you will choose for the WOD will be specific to your ability in that given movement.
This method allows us to periodize the programing. Periodization is an organized approach to training that involves a progressive cycling of various aspects of the training program. Many sports programs use a periodized approach to strength and conditioning to get athletes ready for the upcoming season.
How does periodization help us?
It allows us to cycle the load assigned for a specific barbell movement (so we are not lifting heavy all the time or lifting light all the time), which creates a balance in the programing so you get stronger, faster and more efficient while moving light, medium and heavy loads. We will also add in de-load weeks where you will still get quality work in, however your nervous system, muscular system and soft tissue network (ligaments, tendons and tendons) will get a break and a chance to heal.
Bacon band-aids. Winning!!!
What we need from YOU:
During the next 4 weeks, 3 of the 5 days will be devoted to attaining one rep maxes for specific barbell movements. We need you to make every effort you can to attend these classes or if you miss a class, make up the lift on Saturday during open gym.
The strength classes will be scheduled in throughout the week between Monday and Thursday along with one longer met-con WOD to maintain your aerobic conditioning.
We will be packing a lot of work into each class, so if you can get to class 5 minutes early to roll out and get loose before the warm up, it will help you tremendously. In other words; GET TO CLASS ON TIME!!!
BUY, STEAL or CREATE a NOTEBOOK!
This guy knows where his notebook is at ALL times!
Make it look pretty. Make it look ugly. Use your high tech cell phone. Bring your dog in and train it to remember your numbers. I don’t care how you do it, just don’t shuffle up to me on Tuesday and say “uhh yeah so…… remember the push jerks we did the other day? I don’t remember what my max is!” If I receive this question, this is what I will tell you, “Why yes I do remember! You in fact, lifted one million pounds the other day and you will now need to put 60% of that on your bar for the WOD in 5 minutes. Good luck finding a cement truck to lift over your head.”
Don’t forget your numbers for this guy is going to step out of the grave and kick your ass.
R.I.P Jack!!
That’s it ladies and gentleman. I hope you are excited as I am about this new methodology. I am looking forward to watching all of you improve and start crushing your previous PR’s!!
Signed,
Eric
