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Tuesday
Jun022015

June 8, 2015 - August 9, 2015

Training Cycle Template

Training Cycle Dates: M 6/8 - Su 8/2
Crush Week: M 8/3 - S 8/9
Transition Week: Will be the first week of the following cycle, starting August 10, 2015

Cycle Goals:

  • Handstand/handstand push-up work
  • Snatch assistance work
  • Continue standardized warm-ups + gymnastics warm-ups

Monday: Press + WOD/Assistance

Fitness 3x5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 5/3/1 (Use Training Max) 

Wednesday: Back Squat + WOD/Assistance

Fitness 3x5 Linear Progression. Back off a bit from last cycle
Performance 3x5 Linear Progression. Plan to hit your last Intensity Day number for a 3x5 by week 8 

Thursday: Snatch + WOD/Assistance (Overhead Squat/Snatch Balance in NFTs)

Fitness + Performance: Snatch, Hang Snatch, Power Snatch, or Hang Power Snatch

Saturday: Front Squat + WOD/Assistance

Fitness 3x3 Linear Progression.
Add 2-5 lbs each exposure. Back off a bit from last cycle. Plan to hit your 3RM for a 3x3 in week 8
Performance 3x3 Linear Progression
Plan to hit your 3RM for a 3x3 in week 8 

Sunday: Clean and Jerk + WOD/Assistance

Fitness and Performance: Clean, Hang Clean, Power Clean, Hang Power Clean (+ Jerk)

Want to learn more about CFSBK’s programming? Check out these articles:

Sunday
Apr052015

April 6, 2015 - June 7, 2015

Training Cycle Template

Training Cycle Dates: M 4/6 - Su 6/7
Crush Week: M 6/1 - S 6/7
Back Off/Transition Week: Will now be the first week of the following cycle, starting June 8, 2015.

Cycle Goals:

  • Strength focus 
  • Gymnastics warm-ups
  • Full versions and multiple reps of Olympic lifts

Monday: Press + WOD/Assistance

Fitness 3x5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 3 sets across each week, decreasing reps from week 1 through 8
(12, 12, 8, 8, 5, 5, 3, 3) Work the numbers backward with a goal to press 95% of your 1RM for a triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Wednesday: Squat + WOD/Assistance

Fitness Front Squat 3x5 Linear Progression
If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 3x5, VOLUME DAY. 
Start light enough to make consistent jumps of 5-10 lbs for 8 weeks.

Thursday: Clean and Jerk + WOD/Assistance

Fitness and Performance - Varied exposures 

Saturday: Squat + WOD/Assistance

Fitness Back Squat 3x5 Linear Progression
Add 5 lbs each exposure. If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 5RM and Front Squat 5RM, INTENSITY DAY.
Heavier than Wednesday but start light enough to not squat a true 5RM until a few weeks into the cycle. Perform a drop set of FRONT SQUATS after your top set on the back squat. Start at 75% for a set of 5 and look to increase the weight a bit each week.

Sunday: Snatch + WOD/Assistance

Fitness and Performance - Varied exposures

Competitions/Events:

April 11: OutWOD
May 2: Get Fit or Be Hacking
May 2: Hail to the King at CrossFit Queens
May 25: Memorial Day "Murph" WOD and BBQ
May 30: Reebok Spartan Race

Want to learn more about CFSBK’s programming? Check out these articles:

Tuesday
Jan202015

January 26, 2015 - April 5, 2015

Training Cycle Template

Training Cycle Dates: M 1/26 - Su 3/22
Crush Week: M 3/23 - Su 3/29
Back Off/Transition Week: M 3/30 - Su 4/5 

Cycle Goals:

Monday: Bench Press + WOD/Assistance

Fitness 3x5 Linear Progression
Performance 90%x1, 70%x10 (increase percentages each week)

Wednesday: Back Squat + WOD/Assistance

Fitness 3x5 Linear Progression
Performance 90%x1, 70&x10 (increase percentages each week) 

Thursday: Snatch Complex + WOD/Assistance

Fitness and Performance - Varied exposures 

Saturday: Front Squat + WOD/Assistance

Fitness 3x3 Linear Progression
Performance 90%x1, 70%x10 (increase percentages each week) 

Sunday: Deadlift/Clean Complex + WOD/Assistance

Fitness and Performance - Varied exposures

Performance Percentages:

Week 1: 90x1, 70x10
Week 2: 92.5x1, 72.5x10
Week 3: 95x1, 75x10
Week 4: 97.5x1, 77.5x10
Week 5: 90x2, 80x10
Week 6: 92.5x2, 82.5x10
Week 7: 95x2, 85x10
Week 8: 1RM Test

Competitions/Events:

February 14: Flex in the City
February 22: 2015 NYC Experimental Open
February 28: The Iron Maidens Raw Open
March 1: C.R.A.S.H.-B. Sprints

Want to learn more about CFSBK’s programming? Check out these articles:

Sunday
Nov162014

December 1, 2014 - January 25, 2015

Training Cycle Template

Training Cycle Dates: M 12/1 - Su 1/11
Crush Week: M 1/12 - Su 1/18
Back Off/Transition Week: M 1/19 - Su 1/25 

Cycle Goals

  • Prepare for the 2015 CrossFit Open
  • Lactate threshold work
  • Cycling Olympic lifts
  • Cycling Kipping Pull Ups and Toes to Bar
  • Time Capped Ladders
  • SWU: One kipping pull-up/ one Kipping T2B for more practice

Monday: Bench Press + Deadlift + WOD/NFT

Fitness 3x5 Linear Progression Bench, Heavy 5 Deadlift

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. Heavy 5 Deadlift.

Wednesday: Front Squat + WOD/NFT

Fitness 3x3 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. 

Thursday: Power Clean + WOD/NFT

Fitness 5x3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent) 

Saturday: Squat + WOD/NFT

Fitness 3x5 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max.

Sunday: Power Snatch + WOD/NFT

Fitness 5x3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent)

Competitions/Events:

CrossFit Hoboken Winter Challenge 7.0December 6 

Tuesday
Sep232014

September 29 - November 11, 2014

Training Cycle Template

Training Cycle Dates: M 9/29 - Su 11/9
Crush Week: M 11/10 - Su 11/16
Back Off/Transition Week: M 11/17 - Su 11/23 

Cycle Biases: Pretty similar to the previous cycle with a few focuses.
- Strict HSPU (over kipping).
- Rx'd Box Jumps will be 2-foot take off.
- Gymnastics assistance work in the form of static holds, global and hip flexion. 
- We'll also see some Rope Climbs programmed.

Standardized Warm-ups
Will be the same with a few provided to hacks to scale up or work on individual weaknesses.

Monday: 
Performance: Rack Jerk (80-90% range)
Fitness: Push Press (5x3) Linear Progression
+ Conditioning/Assistance Work

Wednesday: 
Performance: Back Squat 5/3/1 (Trying to get advanced Novices to transition into 531)
Fitness: Back Squat 3x5 Linear Progression
+ Conditioning/Assistance Work

Thursday: 
Performance: Clean (80-90% range)
Fitness: Clean (complexes)
+ Conditioning/Assistance Work

Saturday:
Performance: Front Squat (5-5-3-3-2-1)
Fitness: Front Squat 3x3 Linear Progression
+ Conditioning/Assistance Work

Sunday: 
Performance: Snatch (80-90% range)
Fitness: Snatch (complexes)
+ Conditioning/Assistance Work

Competitions/Events:

Fight Gone Bad 2014: October 18