Welcome guys!
As a general rule of thumb those of you following this blog are looking for something extra, and are looking to compete in the Sport of Fitness. That being said, while this is open to everyone basic skills and understanding of movements should be met. Everyone should have basic un-assisted pull-ups, push-ups, dips, handstands, double unders, toes to bar, back/front/ohs squats, and understand C&J and snatching. If you do not, right now is not the appropriate time to jump on board with this program. Please see other important information below.
Competition Training:
As a general rule of thumb those of you following this blog are looking for something extra, and are looking to compete in the Sport of Fitness. That being said, while this is open to everyone basic skills and understanding of movements should be met. Everyone should have basic un-assisted pull-ups, push-ups, dips, handstands, double unders, toes to bar, back/front/ohs squats, and understand C&J and snatching. If you do not, right now is not the appropriate time to jump on board with this program. Please see other important information below.
Competition Training:
White Plains:
Monday’s – 5am – 7am or 9pm
Tuesday’s – 8pm yield to OLY class
Wednesday – OFF
Thursday – 8pm yield to OLY class
Friday – 7pm
Saturday – 1pm
Sunday – OFF
Thursday’s might incur an issue during ONRAMP cycles in
which case training is 9pm.
ABSOLUTELY NO TRAINING DURING NORMAL CLASS HOURS PERIOD –
DON’T ASK.
Pelham:
Monday’s – 10:30am
Tuesday’s – 10:30am
& 6pm
Wednesday – OFF
Thursday – 10:30am & 6pm
Friday – 10:30am
Saturday – 1pm
Sunday – OFF
- Competitors should follow Competition Blog only
- Competitors are permitted to train at either facility
depending on times that work best. It’s
ideal for you to stay at your home box.
- 5 days per week 90-120 minute sessions
- Clean Diet + Limit Alcohol through summer, once into phase
2 be more careful, by phase 3 it’s gone.
Team members are subject to be thrown off at my discretion for poor
attendance, attitude, or lack of commitment.
- Athletes are expected to comment to the blog each night to post workout results, videos or PRs etc. Let's make this a fun an exciting interactive community.
- Athletes are expected to comment to the blog each night to post workout results, videos or PRs etc. Let's make this a fun an exciting interactive community.
12 week Phases
Phase 1: June, July, August (Absolute Strength, Volume
Gymnastics, Oly Skill, Engine Building)
Phase 2: September, October, November (Speed Strength,
Volume Gymnastics, Engine Building)
Phase 3: December, January, February (CrossFit Variance,
Comp Prep Phase)
Phase 4: Open – Regionals PREP (Vary depending on where we
are)
CFW Credo:
1)
Belief
2)
Commitment
3)
Sacrifice
Phase 1: (12-16 weeks)
M – Front Squat, UB Push G, Clean Pulls, Hang Cleans,
Posterior Chain Accessory
T – UB Push Weightlifting, UB Pull G, Snatch Pulls, Hang
Snatch, Core Work (L-sit, FLR Rings)
W – OFF
Th – 45-60 minute Aerobic (Row, Bike, Run) 80% effort
Fr – Back Squat, Snatch (tech work), Clean (tech work), EMOM
Gymnastics (TTB, Doubles, Pistols)
Sa – Competition Style Workout (ENGINE BUILDING)
Sun – OFF
ONLY FOR WHITE PLAINS MEMBERS
As mentioned at the meeting it is STILL our responsibility
to the building to make sure to mitigate noise complaints. During any type of lifting pads will be used (AT ALL TIMES),
for dead-lifting, the old side of the gym will be used NO EXCEPTIONS. If noise complaints begin to arise again
around these times – training in White Plains will Stop Permanently.
Chris, since we aren't signing in through mindbody anymore, will we still be able to prove we're spending the majority of our time training at CFW?
ReplyDeleteAside from me vouching for you guys doing so I won't be able to produce a report unless we sign you in for 8pms or 6ams
ReplyDelete