Doing work at the deuce.
I hosted a couple discussions last week about our new HyperFit programming. I think we aired out most of the questions and people are pretty excited about what we are doing. Here are a few of the questions that came up.
What do all these abbreviations stand for?
AS – air squat
BS – back squat
FS – front squat
OHS – overhead squat
DL – deadlift
RDL – romanian deadlift
CL – clean (usually a squat, but coach will confirm whether squat is required)
HCL – hang clean
SDL – Sumo stance deadlift
SDHP – sumo deadlift high pull
SN – snatch (usually a squat, but coach will confirm whether squat is required)
PS – power snatch
PC – power clean
P – press
PP – push press
PJ/SJ – push jerk/split jerk
BP – bench press
STO – shoulder to overhead (press, push press, or jer)
OTM – on the minute
E3M – every 3 minutes
What is everything being posted?
There are now multiple components being posted to our daily WOD blog post. The components are:
WOD – This is the general physical preparedness (GPP) portion in which you can expect to see constantly varied, functional movements, executed at (relative) high intensity. This is what we believe everyone, regardless of goals, should be doing on a weekly basis.
Strength – Low-skill strength training. Back squat, front squat, press, deadlifts, etc.
Extra credit – Accessory work that may or may not fit within the hour and can be done after class if needed.
Weightlifting – Skill based strength training. Snatch, clean and jerk, and the variations and progressions of the lifts.
Conditioning – Pushing, pulling, dragging, carrying, and sprinting.
Endurance – Interval based workouts to benefit the three metabolic pathways, mechanics, and pacing.
Gymnastics – Primarily gymnastic based workouts that benefit strength, stamina, and skill of body weight movements.
What work will be done in the Workout of the Day classes?
Our 60-minute WOD classes will focus on completing a group warm up, the Strength portion, the WOD, and if time permits, the Extra credit. There is no specific order that it will be completed.
How many days should I train?
We post our WOD programming 6 days per week (gymnastics WOD on Sunday). Best results are going to be in the 4-5 training days per week, done on a consistent basis. A recommended split is M-W, F, and Sa. Rest days on Thur and Sun. Ultimately, it’s up to you on how often you want to train. We feel that these workouts of pushing, pulling, lifting, jumping, running, etc., are movements that are inherent to our human bodies and will be adapted to doing them daily if we choose. The benefits will be a direct result to how consistent we are with our training.
How much of the programming should I be doing?
The full amount is what is recommended for a competitive CrossFit Games athlete. Just as we write our daily programming to accommodate the highest level athlete and the beginner, adjust accordingly to your current skill and experience level and move forward. It is expected that most will find the WOD and Strength portions within the hour to be plenty. However, those that want a little more work can do the extra credit, weightlifting, and other components for additional work towards goals.
Can I split the workouts into different sessions?
Absolutely. Ultimately, it is up to you how you get it done. Whether it’s done in one session, or multiple sessions through out the day. Test and find out what works best for you.
What can I do to get the most out of the programming?
– Maintain a logbook and/or post your scores to the CF Whiteboard (located on the WOD blog post on our website). The CF Whiteboard will track your strength lifts as well as your workout of the day scores.
– Be critical of your technique constantly. Use video, training partners, and your coaches to get feedback on your movement. Be as critical to your basic movements as you are your skill based movements.
– If you are going to increase volume (add weightlifting, endurance, conditioning, etc.), make sure that you do it over 4-6 weeks gradually. You cannot just add 10 workouts a week overnight without giving yourself time to adjust.
– If you are going to increase volume, consider increasing your nutrition, sleep, and other recovery methods, as you will need that as well.
When and where can I do the other workouts at the gym?
So, the Strength, WOD, and Extra credit is offered either within the hour, or right after. However, the weightlifting, conditioning, other accessory, and gymnastics work is for you to do on your own either after class or at Open Gym. Our “Open Gym” is basically whenever there is a coach on site and there is space for you to work out. All that we ask is that people respect the coaches and classes and ask the coach whether or not they are good to use space to do additional workouts.
If you have any questions about programming, please shoot me an email at Patrick@mbscrossfit.com.