From the Office of Programming at CFP…
Physically, please do not confuse strength with ‘bulk’. The following program will build the former and not the latter.
Next week, we will be entering a new strength biased phase of training here at CrossFit Providence. We will be using the totals you established during Mondays CrossFit Total as a jumping off point.
Along with mobility, strength is the primary limiting factor that we see amongst most athletes. You will find that the time you are about to put in concentrating on strength will pay big dividends in increased work capacity and endurance – two things that lend well to success here at CFP and in any activity you choose.
Throughout the next 4-6 weeks, we will be back squatting on Monday, pressing on Wednesday and deadlifting on Friday. We will still have metabolic conditioning or tests on these strength days, but the focus will be on strength. If you miss any of those days, the following day becomes your make-up day. This may require shortening that day’s WOD a bit to get the strength work done.
We chose three of the four basic barbell lifts, as these lifts, being complex multi-joint movements, are simply the most effective. We will begin by taking 80% of the totals you established on Monday for the 3 different lifts. Each week you will add 5-lbs to your squat and press work sets, and 10 to your deadlift work sets. A few weeks in, once we are comfortable with how this works, we will introduce some 3 rep days that will work with different prescribed percentages (don’t worry, there’s not a lot of math). The culmination of all this will be the re-test of your CFT to see how much you all improved!
Also, in the next few weeks you will see some WOD’s which have a time limit to them. In order to keep the intensity up, a shorter time domain is necessary, where we will work only one of the metabolic pathways. We will be keeping the majority of our WOD’s in the 8-15 minute time domain, so on these days, scale your weight appropriately so that you can work with full intensity for the entire WOD and finish the rep schemes planned out, or work with a heavier weight, at full intensity, knowing that while you may not finish the WOD, you have exerted max effort for the time period prescribed.
Written by Josh Bird and Judah Boulet
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5 Responses to “From the Office of Programming at CFP…”
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The way in which you gentlemen handle the programming at CFP is outstanding. When people execute the WODs being implemented in the “box” they know what to expect. The exercise routines are just as challenging and demanding as any other “box”, including Headquarters. I’m really glad I am part of the team. It is evident clients and fellow “fire-breathers” enjoy the symbiotic relationship by the way the gym gets packed in. You are more than capable of maintaining an outstanding facility through the applications of exceptional programing seen everyday at the gym.
On your own time. The weight room should be available to you right after school. Just work out for 30-45 min. every other day. Or everyday if you alternate muscles you exercise.
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