As we’ve finished up the open another year, we find ourselves in another season of growth. Generally, at this time, we tone down the intensity of traditional CrossFit and move towards building our aerobic base and our general physical preparedness for the outdoors. And what do we usually do outdoors? We run, jump, and play; many activities of which involve standing or landing on one leg. In addition, awkward terrain on hikes, over hills, and on trails makes coordination and balance all the more important. This is why you will see many movements involving one leg or unbalanced carries. However, we will not completely lose sight of where we are in our CrossFit or BootFit training. We will break down how things will look by category so you have an idea of what to expect:

  • Olympic lifting:
    • Breaking and slowing down segments of the lift from ground to the launch position to emphasize positional strength. EMOTMs and complexes will compromise many of these.
  • Powerlifting:
    • Build single leg hypertrophy and symmetry through lunge/split squat as well as single leg endurance within long conditioning workouts.
      • Accessory work involving posterior, lateral, or transverse chains (a.k.a hamstring, all glutes, all trunk muscles).
    • Build postural strength in the squat through tempos.
    • Use DB work (i.e. bench, skull crusher, DB pull over) to assist gymnastics focus by building ability to control end ranges of shoulder and elbow motions.
  • Gymnastics:
    • Use tempos to build control in sticking points, especially at end ranges of motion, and to emphasize body positioning. Mix in skill practice to apply learned positions.
  • Conditioning: Long aerobic workouts without overusing the bike, row, run. Learn pacing and modification strategies of workouts requiring high reps of movement.

Overall, for a typical week, you may expect it to look something like this:

Monday

Single leg (push)

Bend (hinge)

Alactic

Tuesday

Vertical pull/abs/scapular

Accessory

Aerobic Power/

Short

Wednesday

Squat/carry

Long; Aerobic

Thursday

Horizontal Press/Vertical

Pull

Alactic

Friday

Bend (pull)/unilateral access. and carry

Aerobic – Rest.

For the conditioning portions, alactic means our aim is to NOT structurally fatigue you to the point of failure or down to sets of onsies/twosies. However, this isn’t synonymous with “easy”. This is where pacing and modifying appropriately becomes important because we want to INCREASE our movement QUALITY. This is why we tend to have tempos or segmented movements (i.e. pausing snatch grip DL, clean lift off) up front then do a similar movement in the conditioning portion. We want to carry over positions we’ve adopted in Part A to the reps we accumulate in the sweaty portion (part B or C) of the workout. We’re doing this now because what lies ahead is a lot of volume (in about 5-6 weeks). When we work at high volumes, we want to be sure that we’re moving appropriately in order to preserve joint health and truly re-enforce good positions through lots of practice and repetition. This is where we’re going:

  • Hypertrophy: building the size of muscle groups. This mean HIGH VOLUME (i.e. 8-12 reps each set).
  • Gymnastics strength and skill
  • Continue building aerobic levels and threshold training (operating underneath the redline, but never going over).
  • Preparing for absolute strength

As always, shoot us with questions or comments! We’re excited to see you achieve your goals (the goal board better fill up!!!!!) and to see what spring and summer have to bring.

#ttfolyfe #iamTT #TTstrong #trusttheprocess