28 August 2016 – Programming Update & WOD

Programming Update from Coach Phil

For the last 8 weeks, we have been focusing specifically on developing your aerobic system (remember those loooooong workouts). We are now going to start transitioning in to our next cycle. Rather than being anything super fancy, we are simply going to develop your strength and conditioning, a little more like classic CrossFit!

Did you know the CrossFit Open is only 6 months away, that seems like it's a-ways-away, but in training terms that's not all that long.

To do as well as you can in the CrossFit Open, you need a good level of strength, but importantly very high levels of conditioning! Most of the Open workouts are suited to those who have a great engine, with the ability to push hard, avoid fatigue and recover fast (watch out for Thursday's blog post for more on this!). 

So this next phase of training we will aim to develop exactly these things! Which means you can look forward to:

  • Longer, mono-structural workouts to develop your aerobic base. This is super important for your overall conditioning as well as learning how to pace workouts, breathe appropriately and recover (again, watch out for Thursday's upcoming blog).
  • Threshold workouts designed to push you to the edge, both mentally and physically, over longer time domains. Think of the rowing/DT and rowing/Cindy workouts you have experienced recently.
  • Interval workouts. We're in more of 'max effort' territory here. How hard can you go, and how well can you recover (50-40-30-20-10 calorie row for example).

Time to get those gainz!


CrossFit (11 am - Noon)

A) Conditioning
Every 8 minutes, for 40 minutes (5 rounds) of:
Run 800 m
21 Kettlebell Swings (24/16 kg)
12 Pull-ups

Competition Class (9.30 am - Noon)

A) Weightlifting
Every 90 seconds, for 12 minutes (8 sets):
2 Power Cleans + 1 Split Jerk

B) Gymnastics
Every 90 seconds, for 18 minutes (4 sets):
Interval 1: 1 Legless rope climb (15 ft)
Interval 2: 3-5 reps of the complex: 1 Muscle-up + 2 Ring dips
Interval 3: Max distance handstand walk in 45 seconds

C) Conditioning
3 rounds for time:
Run 400m
30 Double unders
20 Toes to bar
10 Shoulder to overhead (60/40 kg)

Engine Work (8.30 – 9.30 am)

6 x 2 minutes on : 2 minutes off:
20/15 Calorie row
In remaining time AMRAP:
10 Kettlebell thrusters
10 Burpees