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WEEK OF 6.30-7.4

6/29/2014

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CFT INSIGHTS - METHODOLOGY

Every CrossFit gym is different and that is a beautiful thing. Unlike other professions there is no perfect method for what we do.  Everyone of us has a different body type that reacts differently to the various workouts.  At CFT, as well as other CrossFit gyms, our main goal is general fitness and we program accordingly. There are a lot of opinions as to what the best way to train is, and something to sets us a part from others is experience. One week we will spend more time on the athletic side of programming and the pros and cons of doing multiple WODs in a day like you may see your coaches do. Also, the biggest influence into my personal training and programming is Rich Froning.  Having him introduce me to CrossFit and allow me to learn and train beside him while I was at TNTech was very helpful and my programming is more biased towards what we did while I was there. I mean if it is good enough for the 3 Time Fittest Man on Earth soon to be 4 then it is definitely good enough for CFT.  With that being said there are 10 General Physical Fitness Skills that we try and focus on:



  • Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
  • Stamina - The ability of body systems to process, deliver, store, and utilize energy.
  • Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility - the ability to maximize the range of motion at a given joint.
  • Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed - The ability to minimize the time cycle of a repeated movement.
  • Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility - The ability to minimize transition time from one movement pattern to another.
  • Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
  • Accuracy - The ability to control movement in a given direction or at a given intensity.

  • Our goal is to hit as many of these skills as we can daily.  When I go to write workouts for the day, week, or month there are a few things I look at:

  • 1. What we have and have not done in the previous weeks.
  • 2. Feedback from coaches and members on how their bodies feel (I listen when you complain about soreness and pay attention even when you think I am not)
  • 3. Weather (No one wants to run in the rain)
  • 4. Equipment

  • After reviewing these 4 things I just start having fun and being creative.  If it looks like it will suck then I figure it will be a great workout.  If it looks like fun then I will try and make it worse.  We also throw in some named workouts as well as max days so that we can see if we are progressing.  This was we know our programming is working.  This is why we stress writing down your scores, times, or weights and encourage you to keep track yourself. I will leave you with one last thought that my teach gave me in college.  Always ask yourself WHY.  If you do not have a reason for what you are doing in fitness or in everyday life then you are just wasting your time.  Hope this gives some insight into our methodology and feel free to comment with any thoughts or questions you may have. 

  • "you were bought at a price. Therefore honor God with your bodies.' -1 Corinthians 6:20

  • written by Jake Altom
  • WORKOUTS

    MONDAY:
    8 min AMRAP
    250m Row
    5 Thrusters
    8min AMRAP
    8 Box Jumps
    8 Burpees
    8min AMRAP
    5 Strict Pull-ups
    10 Situps
     
    TUESDAY:
    "Diane"
    21-15-9
    Deadlift 225/155
    HSPU
    WEDNESDAY:
    We will be at the THS Track for all classes!!!!
    Workout will be given to you then so show up or miss out!!!!
    THURSDAY:
    10 min to find 1RM Snatch.
    ~Then~
    15 min EMOM 
    4 Snatches 
    FRIDAY:
    CLosed for the 4th of July!! Be safe and have fun. We will have normal open gym hours on saturday and it will be epic!!!
    0 Comments

    FRIDAY 6.27.2014

    6/27/2014

     

    5 Rounds

    1 min Max Reps

    Push-ups

    Air squats

    Sit-ups

    Burpees

    Rest

    THURSDAY 6.26.2014

    6/26/2014

     

    10 Min Handstand Practice

    "Jackie"

    1000m Row

    50 Thrusters 45/35

    30 Pull-ups

    WEDNESDAY 6.25.2014

    6/25/2014

     

    Back Squat

    4-4-4-4-4

    4 Rounds

    15 Burpees

    15 T2B

    Run 400m

    TUESDAY 6.24.2014

    6/24/2014

     

    Rowing Intervals

    Then

    15 min EMOM

    1 Push Press

    1 Push Jerk

    1 Split Jerk

    MONDAY 6.23.2014

    6/23/2014

     

    Shoulder Press

    3-3-3-3-3

    For Time:

    20 Power Cleans 135/95

    50 Air Squats

    15 Power Cleans

    50 Air Squats

    10 Power Cleans

    50 Air Squats

    5 Power Cleans

    50 Air Squats

    Friday 6.20.2014

    6/20/2014

     

    20 min EMOM

    3 C/J (must be TNG)

    3 Burpees

    WEDNESDAY 6.18.2014

    6/18/2014

     

    21-18-15-9-6-3

    Push Jerk

    T2B

    21-18-15-9-6-3

    Push Jerk

    T2B

    21-18-15-9-6-3

    Push Jerk

    T2B

    MONDAY 6.16.2014

    6/16/2014

     

    Deadlift

    3-3-3-3-3

    4 min AMRAP

    5 SDHP

    5 Burpees

    1 min Max Double Unders

    4 min AMRAP

    5 SDHP

    5 Burpees

    WEDNESDAY 6.11.2014

    6/11/2014

     

    (3-3)-3-3-3-3-3-3-3-3

    Front Squats

    MONDAY 6.9.2014

    6/9/2014

     

    4 Rounds

    5 Snatches

    7 Overhead Squats

    Run 200m

    FRIDAY 6.6.2014

    6/6/2014

     

    5 Rounds

    10 Push Press

    20 Walking Lunges

    *use same weight for both

    WEDNESDAY 6.4.2014

    6/4/2014

     

    12 min AMRAP

    8 Deadlifts

    8 Hang Power Cleans

    8 Front Squats

    135/95

    TUESDAY 6.3.2014

    6/3/2014

     

    20 min AMRAP

    Run 200m

    20 burpees

    15 t2b

    MONDAY 6.2.2014

    6/2/2014

     

    "Grace"

    30 Clean and Jerks

    135/95

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