Competition Group Avatars and Direction

*Note: I’m writing this out early in the morning, so forgive me if it is a little ramble-y

After putting together data from the last two weeks, and seeing, from a broader sense, where we are as a group, we have gone ahead and put together the skeleton for our training program from now through the Open.  Over the coming weeks (and months), we plan on giving you guys a ton of analysis and insight into what we see, and how we translate that into our training.

In a general sense, we will start out by building a base of volume in aerobic work, absolute strength, and skill in both Olympic lifting and gymnastics.  This will progress into higher power work, efficiency, and finally, simulating the types of workouts you will see in the Open.

Here is a summary of (most of) the testing:

Competition Group Avatars:

Male:
Height – 5′ 9″
Weight 181#
BS – 345#
FS — 303
BS:FS — .87 (BS slight priority)
Snatch – 192#
Clean –
Jerk – 253#
Press – 164#
WCU – 267# w/BWT
Press:WCU — .61 (press is priority)
Power Clean — 245
CGBP — 242
PC:CGBP — Even
Max set of CTB pull ups – 21
MU – needs exposure
2K Row — 7:22
5K Row — 19:46

Female:
Height – 5′ 4″
Weight — 141#
BS – 226#
FS — 191#
BS:FS — .84 (good balance)
Snatch – 107#
Clean –
Jerk – 151#
Press – 95#
WCU – 173# w/BWT
Press:WCU — .54 (Press BIG priority)
Power Clean — 152
CGBP — 124
PC:CGBP — Press priority
Max set of HSPU –
Max set of CTB pull ups – 10
MU – needs basic skill work/progressions
2K Row — 8:25
5K Row — 23:09

*Needs:
-Gymnastic Skill/Volume work
-Pressing volume/Absolute strength
-Absolute Strength/CP Battery Work
-Overhead stability work (both Jerk and Snatch)
-Cyclical Aerobic power
-Oly Technique/efficiency
-Pacing work (Mixed Modal MAP)

General program structure for the first 5-6 weeks:

Monday:
AM (Optional): Low int aerobic (mix in skill/core)
PM:Snatch (intense one week, technique next)
Back Squat (heavy triples and doubles, lower volume)
MU/Gymnastic EMOM
Upper pulling density/knee flexion density

Tuesday:
Power Clean work (cluster,emom, low % emom) – progressive in volume
Jerk – low % emom – progressive in volume
PC x 1/SJ x 2-3 – low % – tech work one week intensive next (switch with monday snatch after a few weeks)
+
cyclical aerobic power
Row repeats, AD repeats, Mixed repeats
– switch the order of PC and Jerk per week

Wednesday:
Mixed Modal MAP (maximum aerobic power)
4 x 6/8/10 minute all MWG mixed
Then moving into incremental MAP (80% 90% 100%)
after 3weeks

Thursday: off

Friday:
AM(Optional): 30/30 Work (progressive in vol)
PM:Back Squat (speed work or tough double or triple, manage with monday)
CP batter work CJ or PS (EMOM, sets, or workout)
Upper Gymnastic density (EMOM or sets)
Pressing Density/postural work
*after 3-4 weeks, put upper density on Saturday, add in lactic power sets after CP work

Saturday:
Weakness work (alternating EMOM)
Cyclical piece @ 90%
Short rest
Grinder workout
Short rest
cyclical piece @ same as first

As for the optional AM pieces, they are just that.  If you have the ability/energy to come in and do some easy aerobic work, then great.  If not, don’t worry about it.  For Thursday rest days, we would generally recommend some kind of Z1 “around the world” work, or swimming, if that’s something you can do (since swimming will never show up in the Open, it’s not a priority in terms of skill work for this group).

The overall goal is to improve everyone’s ability to place well in the Open, while recognizing and appreciating that there is life and energy being put forth outside of the gym (ie. none of us are professionals).

Let us know if you have any questions, as I expect this to bring up a lot of discussion.  We look forward to working with you all, and getting better as a group!

-Adam & Alecia

 

 

The “Why”

“Why are we doing this?”

Alecia and I have been asked many times: when did we decide to open our own gym, to start Full Range?

We both used to train and coach at another affiliate.  We really enjoyed working closely with clients, and seeing them succeed, and improve, and have fun.

One month, the guy in charge of programming decided to have the gym do a whole slew of “Hero WODs,” each on the anniversary of when the person for whom the workout was named had died.

Being who I am, I looked up every published hero workout on CrossFit.com, so that I could know what was coming up, and be prepared to coach our clients through them.  On a Wednesday, a night I was coaching, the workout was “Jason:”

For time:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

I won’t get too far into how inappropriate it is (in my opinion) to prescribe this workout to 300 members of a CrossFit gym, but suffice it to say that every single person I worked with that evening was scaling this as a combination of pull-ups and dips, which were (because of the ridiculously high volume) also scaled to assisted versions.

Because of how the anniversaries fell, the next day’s workout was “Wilmot:”

Six Rounds for Time of:
50 Squats
25 Ring Dips

Seeing this coming in advance (because I had already looked into what workouts would happen to fall each day), I contacted the head coach, letting him know of this issue.

His response was that “sometimes, in life, you have to do the same thing two days in a row.”

It was like I found out there was no Santa Claus.

Up to that point, I was under the impression that there was someone (a “WODfather,” lol) that had everyone’s best interest at heart, and put a great deal of thought and effort into writing a good, well-planned prescription for our workouts.  I mean, everyone was there, busting their asses, day in and day out.  It’s only right that the person directing that effort was doing it with some kind of end-goal in mind. Right?

In actuality, there was absolutely no reason behind the prescription (other than the fact that some man happened to die on that particular day).

I’m not totally sure, but I think that when Alecia and I discussed this incident at length, Full Range was born, or at least conceived.

Having an answer to the “why” is, in our opinion, absolutely necessary.  Our purpose is what gives us direction; our direction is what gives us motivation; and our motivation is was allows us to sacrifice the ease and comfort that we naturally enjoy for the pain and struggle that is constant improvement.

Now, we can’t give you YOUR “why.” Why you want to be better at this sport; Why competing is important to you; Why do you want balanced fitness, and not just to be good in one or two, or six areas? This is something that YOU need to figure out on your own.  If you haven’t yet done this, put aside some time and write down WHY you want to be competitive in the sport of Fitness, and WHY you are going to work your ass off to achieve more.  Having these reasons to reflect back on, and draw energy from, will be invaluable when the going gets tough.

As for OUR “why:”

We will never, ever, ask you guys to do anything that doesn’t have a solid reason behind it.

We will do our best to educate you all as much as possible as to why we train this way versus that way, and why this works and that doesn’t.

We are asking you to “trust the process;” that’s not the same thing as “follow us blindly, and don’t ask questions.”

In the coming days, we will share with you all the reasoning behind the testing that we’ve done so far.  We will also, once we finish testing, give you all a clearly defined direction for our program, and answer any questions you may have surrounding why we are doing what we are doing.

We are asking you all for your honest and genuine effort; When it comes to coaching and programming for you, isn’t it only right that we give you the same?