Based on empirical tracking using BEYOND THE WHITEBOARD we measure gains or declines in performance. We search out and find reasons why each individual performance improves or becomes lackluster. Lifestyle, diet and programming are the biggest factors in regards to whether we improve or not. In order to facilitate maximum progress we evolve our current method and always measure. The strength of the BEYOND THE WHITEBOARD online program goes without question.
So what is our current programming model??? CrossFit Silicon Valley programming explained-
For this year, we are on a 3 on 1 off, 2 on 1 off model that is published online.
Mobility, Posture Alignment, Stretching is is compulsory
We integrate 2,3 and 4 week focused cycles of gymnastics, fast strength (Oly) slow strength (Powerlifting). We do not cycle monostructural elements as they are adequately integrated with the main workout or included in a pre or post WOD session. It is important we have pre and post training to work our focus cycles. Whether it be max distance handstand walks to max effort snatch, we want to keep te skills well practiced and and not have too long of a break between sessions. We find it may take too long before we work on weakness that tend to be neglected.
We repeat WODs, Lifts, Max effort often as a perpetual guage of training efficacy. On Beyond the Whiteboard, we publish 100 or so WODs that best accomodates the size/equipment at our box. Along the CrossFit.com benchmarks, we use our own benchmark wods that reflect on areas that need more work based on our current membership. We add new workouts to attack our community's weaknesses and make sure we repeat the WODs within 1-3 months time after 1-3 focus cycles.
For the pre and post WOD, we emphasize honing the skill and polishing technique. However, if an athlete feels a personal record is within reach, we won't stop the efforts. We have seen many personal records arise from a pre or post WOD honing session. These supplementary wods are meant to dose the athlete a large repertoire of light training stimulus within a month.
For intense metabolic conditioning, we usually stay within the 5-15 minute time domains and venture off into + 20 minute time domains just occasionally. We want to keep intensity high but once we just go through the motions of the later rounds too often, we are just beating ourselves up in the similiar vain of overtrained runners.
A typical 3 on 1 off, 2 on 1 off training week looks like in the middle of a 2 week SNATCH Cycle:
Monday: (Weightlifting) 21-15-9 Thruster #95/Deadlift #225
pre WOD= Snatch Balance 3-3-3 post WOD= Reverse Hyper 10-10-10
Tuesday: (Monostructural/Gymnastics) 50, 40, 30, 20, 10 Double Unders/Ab Mat Sit Ups
Pre WOD= Snatch Pulls 1-1-1-1-1 post WOD= Max Distance Hand Stand Walk
Wednesday: (Weightlifting/Monostructural/Gymnastics) Against a 12 Minute clock Run 800M Buy In, 10 Muscle Ups Buy In, AMRAP #135 Snatch with the time remaining.
Pre WOD= Max effort Box Jump post WOD= Max time #225 Barbell hold (Snatch Grip)
Thursday: Make-up day
Friday: (Weightlifting/Monostructural) 5 rounds for time: 400M run/ Overhead Squat #95
pre WOD= Max muscle ups in 5 Minutes post WOD= GHD Sit Up 15-15-15
Saturday: (Gymnastic) 5 rounds 90 seconds per round followed by 90 seconds rest. 10 meter handstand walk buy-in, then MAX reps Pull Ups within the round.
pre WOD= 2 Minute Max Double Unders post WOD- 3 deadlifts on the minute for 7 minutes @ 75%
The bulk of the week we program skill sets devoted to the Olympic Lift that is the snatch with a dash of gymnastic, strength and monostructural work to keep our skills fresh.
Gymnastics will always be a staple in pre WOD and post wod training. Gymnastics performed pre WOD focuses on movement skill and efficiency while testing gymnastic movements post WOD adds tough skill training and performance while fatigue.
As we have recently implemented 5 on 2 off training structure, we found that most of our athletes are smoked after 3 consecutive days of training. We therefore are recommending at least a day of rest after 2 to 3 days of consecutive WODs.
For the following week a whole hour of MAX Snatch with a pre WOD dedicated to Snatch skill and mental preparation drills will be programmed toward the end of the week. This signifies the end of the cycle.
This is just an example of a week of training at our box with an emphasis on the Snatch. The cycle is constantly on rotation with gymnastics, olympic lifting, and power lifting emphasis. The transfer of skill from rotating through advanced skill cycles is tremendous. Even though monostructural elements are not cycled in 2-4 week lengths, we incude them at least 1-2X per week. Rowing, running, double under efficiency drills are always in the training recipe for the week. We appreciate how the intricacies of rowing for example has a high degree of skill transfer in lifting and many other aspects of CrossFit.
As we constantly evolve and master new skills, as coaches we implement best practice with safety, efficacy and efficiency as primary concerns. It goes without saying that all elements of the week can easily be scaled as we have enough equipment and skill to mimic the effects of prescribed weights and movements. After all, the week is meant for quality training as ego is left at the door and we take what our bodies can give and rest/scale as needed/necessary. We have seen phenomenal results compared to previous programming efforts and look to forward to a bright and healthy future in CrossFit Silicon Valley.
Today's WOD menu: Please be sure you are signed-in before attending class:
Apéritif: Hang Squat Clean 3-3-3
- 50 Double Unders
- 10 Squat Clean to Overhead #155
- 10 Bar Facing Burpees
Dessert: 2 Minutes L-Sit hold Challenge (Accumulate 2 minutes of L-Sit with the least number of attempts)
Post number of attempts- least is best
Log results to your CSV BEYOND THE WHITEBOARD account.