This is Matt from CrossFit Santa Cruz. He comes in a few times a year when his work sends him our way. He competed for his team at Regionals this year and he was awesome. Give him props next time you see him.
Programming Design by Marcus Part 2
Bending – movements that should be performed with a predominant bend at the hip, not at the knee. (Deadlifts, sumodeadlifts, SDHP, KBS, Power Cleans, Power Snatch)
Squatting – movements that should be perfromed with bending at the hip and knee joint simultaneously. (All squats… front, back, overhead, wallball, thruster, clean, snatch)
Pushing – refers to upper body moves the involved push away from the body (push up, floor press, bench press, press, push press)
Pulling – refers to upper body moves that involved pulling towards the body (pull ups, bent over rows, db rows)
Single Leg – movements that load a single hip joint at a time. (lunges, step ups, split squats, jump lunges, pistols)
CP – creatine phosphate energy system. the energy system responsible for our efficiency in weightlifting protocols. 1RM, 5RM, 10RM and even repeats at high percentages.
CP – Max Effort Day – weightlifting day where athletes build up to a max weight under a given set of parameters. Reps may change, rest periods may change, grips and bar placement may change. But the goal on these days is to coach the athlete to a safe maximum.
CP – Speed Days – on these days the focus is on submaximal loading and moving weight fast. think of 55-75% of a 1RM for just a couple reps. You move the weight fast with perfect form to develop the nervous system and strength while not overloading joints and wiping out the nervous system.
CP – Tempo Days – on these days the tempo prescriptions of the weightliting movements will be designed to improve some aspect of the lift. increase eccentric loading for strength development, longer pauses for positional improvement in the lift, longer sets to increase metabolic demands of the lifting session. coaching these tempo prescriptions accurately is absolutely necessary and you should understand them yourself as coaches. if you don’t then ask questions and when in doubt, try it yourself.
CP efficiency – the athletes ability to handle high percentages of the 1RM for multiple repetitions.
aLactic – energy system (ES) intervals that are designed to be short and high power. these intervals are short enough with sufficient rest intervals such that they do not induce a lactic acid build up. hence the term a-lactic (10-30sec sprint intervals)
lactic power – ES intervals that are still high power (90% and up) but are long enough that the body will start to see some lactic acid production (30-60sec)
lactic endurance – ES intervals that are high power (85% and up) but are now long enough that the body will have to start utilizing lactic acid as a fuel source (60sec and up). these intervals are the ones that no matter how long you rest you feel crappy.
aerobic power – ES intervals that are longer and aerobic in nature. the emphasis on these intervals is “sustainability”. Every split time you put out the same power as the previous. you learn how to pace yourself in these intervals and you build a keen awareness of your bodies gears.
Part 3 tomorrow- The Four Phases of Training.
A1. KBS (heavy); 15 reps; rest 60sec; 5 sets
A2. HSPU; 4-8reps challenging; rest 60sec; 5 sets
4 Rounds for Time
7 Wall Walks
14 TGU (53/35) *alternating arms
Out of Town WOD
4 Rounds for Time
7 Wall Walks
14 Situps to Standing