TJ’s Gym WOD for Wed. May 30th

Vacation Rant

So here is the scene at the Resort Gym I was at with the family for the weekend in Palm Springs.  I have to admit that we didn’t see the obesity epidemic that has our country in a strangle hold.  I’m sure most of the folks at this place were not the specific demographic that the “health experts” talk about.  What I did see was a ton of “skinny fat.”  You can only really see this at the pool.  Obviously the high cardio/ limited strength style of training of the Gen X/Y that has been jammed down our throats has taken hold.  These folks were not obese at all by the definition of the term.  Their cholesterol is probably fine as is their blood pressure, for now, it’s the outsides that don’t look good.  You would have a hard time telling most of the men’s upper arms from the women’s.  “What a jerk!”  you might be saying.  You’re probably thinking that putting the idea out there that aesthetics being important is setting us back 100 years.  Look, being strong matters.  Having muscles that you can see matters.  It matters to your respiratory system, your metabolic system , your structural system, your brain and your cardio vascular system.  The more lean body mass you carry the better your life is.  We are obsessed with lowering our body fat and that’s fine.  You guys know it’s easier to do that the stronger you are and the more muscle you have,right?  Take a look at the backs of any of our women while they are doing pullups.  That is health.  Take a look at our men who can squat twice their body weight and can also run 400m in just over a minute.  That is what human beings are supposed to look like and you don’t get that way running on a freaking treadmill for 30 minutes.  Human beings are not supposted to look like this or this.  I hope that when you hit the hotel gyms this summer most of you will crank out some kind of metcon with Double Unders, Burpees and DB Thrusters but how about some Split Squats or Step ups at a tempo or Romanian Deadlifts with Dumbbells?  Don’t let the metcon become your cardio.  I’ve seen the future and it ain’t pretty.

We are adding 7:15am Classes on Tuesdays and Thursdays for the Summer in San Rafael starting next week.  If you don’t come, they’re gone.

Programming Description Part 3 by Marcus.

The Phases


Phase 1 (CP Intensive/Aerobic Power) – During this phase of our year we will be focusing on building up our athletes potential in their Creatine Phosphate Energy System. Slow lifts in weightlifting will be key to this phase. This phase will be split into two cycles.

1. Bending/Pushing Focus
2. Squat/Pulling Focus

We are currently in the Bending/Pushing focus and will be for almost another month.

The Skill/Strength portion of class will be devoted to the improvement of these major motor recruitment patterns. We will utilize max effort, speed, and tempo lifting principles as outlined above. These movement patterns will be hit multiple days a week. Special attention will be given in order to not overload our clients with too much of the same movement pattern.

For energy system development we will allow for variation during Phase 1. There will be more of an emphasis on aerobic training (sustainable efforts) vs. anaerobic training (lactic acid building and wiping out). The goal is to allow the athletes to develop their CP system while still getting metabolic training that keeps them happy and balances. Too much lactic acid training will likely hinder their strength gains. We will keep the movement selection during our conditioning workouts varied. They will not necessarily follow the same movements as the strength portion of class.

Phase 2 (CP Translating/Lactic Power/Aerobic Power)

The CP Translating phase will be an attempt on our part to see our athletes translate their new found strength to higher skill lifts. This phase will be predominantly focused around speed/power lifts. Olympic weightlifting will be critical to this step as will things like broad jumps and tall box jumps and even overhead med ball tosses. Seeing that strength from phase 1 translates to more coordinated movements is a goal as is seeing speed under load improve.

Lactic Power session will start to show up a couple times a week. Examples below

5 sets at 100%
5 Power Clean and Jerks
10 Burpees as Fast as Possible
30 Double Unders
rest 2:30

3 sets @ 97%
6 Thrusters
9 Pull Ups
12 Russian Swings
15 Box Jumps
rest 2:30

3 sets @ 97%
5 Hang Squat Snatch (tough)
10 Burpee Broad Jumps
rest 2mins

Aerobic Power – These session will also pop up a couple times a week during this phase and the clients will be getting used to them by now. These workouts are meant to be performed at 80-90% effort. That effort is different for each person but has one thing in common, it is sustainable for many minutes. Starting to see that your 90% is improving is fun.

Phase 3 – CP Endurance/Lactate Endurance

CP Endurance phase will be geared towards having our athletes learn to manage heavier weights (relative to their 1RM) for more reps. Think of taking your best power clean (200#). Now lets take 85% of that (170#) and do the following

AMRAP for 5 minutes
3 Power Cleans (170#)
5 Burpees

CP endurance is tested in the above scenario but can also be trained by using protocols such as; Every Minute on the Minute; 2 reps every 30sec; Unbroken Ladders 1-3-5; etc.

Lactate Endurance will be the energy system focus for this phase. It is a natural progression from Lactic Power sessions as they will be similar in design, however longer in duration. This is typically the hardest training phase because the workouts are more taxing on the body. Therefore this phase doesn’t last too long and really just a prep for the peaking phase ahead.

The movement selection during Phase 3 is extremely varied. We are now attempting to prep the athlete to peak and therefore must have them practicing lots of different movements.

Phase 4 (Peaking/Weakness Training)

For us this phase means true CrossFit. Just about each day is a test. Our athletes will be given tons of variation and tests that range from short to long, heavy to light, and complex to simple. It is a fun time of year around competition. Even for folks that choose not to compete this will be a chance to see their fitness tested in a number of ways.

For our more experienced clients there will be time built into this phase of training for athletes to practice and work on their weaknesses. These will look like 20min open gym sessions. Coaches will always be given a guide as to how to focus their class if members lack direction and don’t know what to work on.

Summary tomorrow.

WOD

6min @ 85%
7 Wall Balls
7 T2B

2min Rest

6min @ 85%
Row for Meters

2min Rest

6min @ 85%
5 Hang Power Cleans
5 Burpees

2min Rest

6min @ 85%
10 Double Unders
10 Walking Lunges

Out of  Town WOD

6min @ 85%
7 Squats
7 T2B

2min Rest

6min @ 85%
Run for distance

2min Rest

6min @ 85%
10 Situps
5 Burpees

2min Rest

6min @ 85%
10 Double Unders
10 Walking Lunges

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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