Our Next Cycle

Our next cycle will begin the week of January 10th and continue until the first week of the CrossFit Open which is the week of March 8th. This year we will be bringing the Open in house and creating a class competition! The workouts will be scheduled for Mondays so start coordinating your schedules now! Below you will find a short outline of what to expect over the next few weeks. We will be focusing on increasing our aerobic power and capacity; as well as increasing our gymnastics volume.

Monday

Aerobic Power- Intervals

3-7 minutes workouts repeated for 3-5 sets.  You should be looking to push the pace on these and be slightly uncomfortable ; however each set should be as close as possible to the first. You should be bumping right up against your redline but never going over!

Tuesday

Aerobic Capacity- Long with machines

20-30 minute workouts. These are your classic aerobic style workouts. You should be operating in the 80-85% range. Our goal here is to maintain or see a slight increase in our aerobic base. For these workouts you should be working hard but you should never feel smoked or being laying on the ground after. Your aerobic base is the foundation which your fitness is based on so it’s important to maintain throughout the year. 

Wednesday

Skills- Gymnastics

We have spent a lot of time working on our strength in the various gymnastics movements. We then used the increase in strength to learn and become technically proficient in the more dynamic movements (toes to bar, kipping pullups, etc.). Now it’s time to build the volume (the ability to do more reps in a given time) in these movements. Each week you will have two movements to focus on in an EMOM (or similar) style. We will then follow up with a short metcon to challenge one or both of those movements in a fatigued setting. 

Thursday

Aerobic Power- Intervals

3-7 minutes workouts repeated for 3-5 sets.  You should be looking to push the pace on these and be slightly uncomfortable; however each set should be as close as possible to the first. You should be bumping right up against your redline but never going over!

Friday

Open Repeats

These workouts will be a good barometer for you moving into the Open. You will be able to see your improvements as well as your holes based on previous years scores. You will also be able to work on pacing, strategy, and your mental game for when the workouts really count.