Rhyme or Reason, Part 3

The data is being compiled and all forms should be turned in!  We will narrow down the field to the top 20 athletes for your vote this week and the final winners will be announced this Saturday at the EIE Challenge Post Party at 5:30pm!

Weekly Programming:  Group Class, Barbell Club, Base Camp

Monday, April 15, 2013

Prehab:

Fire Hydrants, 10 reps each direction, each leg
Monster Walks, 20ft forward, back, left and right
Prone Dislocates, 15 reps
Reverse Snow Angel, 20 reps

Notes:  The above drills will are part of our new Prehab/Rehab link on the left side.  This will be performed as a group today and individually in the future.  Enjoy!

Classic Strength:

EMOTM for 12 minutes:
2 – Power Snatch + Overhead Squat

Notes: This is performed as 1 power snatch and then 1 overhead squat, repeated twice. 12 minutes of this complex will be challenging so pick a weight you can power snatch with speed and technique and will allow you to squat with proper technique.  Start light and feel free to add weight as you go.

Advanced Strength:

Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.
EMOTM for 8 minutes:
1 Snatch (full) @ 85%

Notes: If you cannot squat snatch, perform the classic strength from above!

Classic Conditioning

10 minute AMRAP:
20 Double Unders or 10 Jumping Squats
10 Pull Ups
10 Push Press 95/65/45#

Advanced Conditioning

50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders

 -10 minute cap-

Cool Down:

Keg Drill, 2 minutes
Stretch and Foam Roll Calves

This is the third part of the discussion of our programming series (part 1 and part 2 are here).  The last thing we were discussing was the development and differences between the classic and advanced programs.  This almost brings us to where we are at today…

1.  For a brief time we offered a kettlebell class and a few gymnastic classes throughout the week.  Everyone that attended these classes loved the change of pace and new challenges offered.  We discussed that there should be more of these classes offered throughout the week and work to expose more athletes to this stuff, but when and how would we incorporate them?  Which group classes would we sacrifice?  In the end, we realized that these classes should just be part of the regular group class programming!  These classes are still structured as strength and conditioning, but with an emphasis on a single implement that allows for a more focused training atmosphere.  Additionally, we have been changing some of the repetitive and traditional exercises to add in a little more fun and variance, ie while the burpee is an effective conditioning tool, we don’t need to do burpees in every single workout!  This brings us back to our original question that was posed about why have a different coach write the programming each week.  They have the opportunity to take the same very effective programming from the Outlaw Way, the same programming that got our team to the Regionals, and make it more accessible to everyone.  What you can expect to see is more full days of kettlebell work, full gymnastic days, more dumbbells, new movements that you may have never performed before and selected workouts from our old friend CrossFit.com. 

We believe this version of our programming is the best yet, but is this the end?  Is there a better way?  The future and evolution of Paradiso CrossFit is something I love to talk about and the answer is a big fat NO!  As our membership grows and the experience level widens between members, the needs will continue to change.  We will continue to listen to your feedback, try new ideas and always work towards improving and achieving that impossible goal of making everyone happy!  Below is a little thought on that topic…

2.  “How would you go about creating the best possible athlete over a 3 year period?”  This was the point of a conversation that I read on a fitness forum a few weeks ago, and the two sides of the debate were:

A)  Take the first year to develop the athlete’s strength in gymnastics, improving mobility, flexibility, coordination and strength, the following year plus to develop barbell strength and then the third year to develop conditioning

B)  Train the athlete in gymnastics, lifting and conditioning through varying cycles for the duration of the three years.

Which would you pick?  The general consensus was A for all those involved in the forum and the conversation evolved into a critique of the CrossFit approach of trying to get everything at once.  This conversation resonated with me, not only because I agreed with what they were saying, but because applying this approach is the real challenge.  This idea is what stands out in my mind for how our programming could change in the future.  As a community we are developing the ability to view our fitness in the long term and our services are beginning to reflect this focused type of training.

Next week I will begin a new series discussing an important topic and something I have been working on for the past month.  The missing link for many members in this long term approach…basic gymnastic strength and mobility!

Daralisa at the first unofficial VBC meet.  Click HERE if you want to participate in second meet this Saturday!