Competitors WOD log

Saturday, October 12, 2013

CompWOD Open Programming

Open Programming

Monday

1. Metcon

2. Oly Heavy

3. Strength

Tuesday

1. Metcon

2. Skills

Wednesday

Rest

Thursday

1. Metcon

2. Oly Techniqe

3. Strength

Friday

1. Metcon

2. Skills

Saturday

1. Metcon

Sunday

Rest

Metcon – The Open is first and foremost a test of work capacity. How much work can you do in a given time. 100% of the events that have come up over the past three years have been a test of Metabolic Conditioning. Our number one goal for this program is to build a huge engine. Metcons will come first every training session as this is your primary focus. These Metcons will focus on AMRAPs in the 4-20 minute time domain, and movements and loads that we have seen in the past and can expect in this year’s Open. Running, Handstand walking, Monkey Bars, L-pull ups, GHD Sit ups, Rowing, Yokes, Ring Dips and the like are great movements to build GPP, but very unlikely to show up in The Open competition.

Olympic Lifting – While the 1RM have yet to be tested in the Open, it almost always pays to improve your O-Lifts. Over the past three years, 36% of the movements programmed in to the Open WODs have been some variation of a Snatch, Clean or Jerk.

Strength – You DON’T need to be super strong to do very well in The Open, but it sure helps to be able to move heavy weight for reps. About 25% of the events have a moderate to heavy load (2012 Snatch Burpee, 2011 Snatch Ladder, 2010 Squat Clean Jerk AMRAP, OHS, and Cleans). Getting stronger is important but NOT at the expense of losing fitness elsewhere. In other words, do not do a strength cycle if your goal is to excel at The Open.

Skills – Based on previous Open Competitions it’s obviously important to be able to build your skills in certain movements; Box Jumps, Double Unders, Muscle ups, Toe to Bars and C2B Pull ups. This is no guarantee that these are the movements we will see again, but based on what we know you would be a fool not to become a ninja at these movements.

A Word on Volume: To excel at the Open you need the ability to perform one to two max effort sessions of 4-20 minutes per week. This is a VERY low demand in regards to volume. If you are training with high volume in hopes of excelling at Regionals your are missing the boat. Instead focus on intensity and quality of training during you sessions.

CompWOD Regionals Programming

Regionals Programming

Monday

1. Snatch, Heavy

2. Clean Jerk, Heavy

3. Squat (front, high back, low back, safety, pause, box)

4. Gymnastic Benchmark (Pull up, C2B, Strict Pull ups, Muscle ups, HSPU, PHSPU, Kipping PHSPu, TTB, Strict TTB, Ring Dips, Strict Ring Dips, Burpees, Pistols, static holds)

5. Metcon

Tuesday

SESSION ONE:

1. Bounding (BJ, Hurdles, Vertical Jumps, Broad Jumps)

2. Pulls (Dead, Sumo Dead, Snatch Dead, Clean Pull, Snatch Pull, Good Morning)

3. 20 Rep Benchmark: (Clean, Jerk, Snatch, Dead, Sumo, Bench, Push Press, Front Squat, Back Squat, OHS, Yoke Carry, Lunges –FR, BR, OH)

SESSION TWO:

1. Metcon

2. Rowing

Wednesday

Flexibility/Mobility work (Yoga, Foam Roll, stretch, mash, 10 min Squat, Stability work)

Active Recovery (hike, walk, row, kayak, ski, skate, paddle board, surf, etc… get out of the gym)

Thursday

1. Snatch, Technique

2. Clean Jerk, Technique

3. Squat (front, high back, low back, safety, pause, box)

4. Gymnastics Skills (HS Walking, Pistols, Muscle ups, Iron Cross, Front Lever, Back Lever, PHSPU, TTB, Strict TTB, Ring Dips, Strict Ring Dips, Double Unders, core work)

5. Metcon

Friday

1. Pulls (Dead, Sumo Dead, Snatch Dead, Clean Pull, Snatch Pull, Good Morning)

2. Odd Lifts/Movements

3. Metcon

4. Rowing

5. Core Work

Saturday

(One or Two Sessions)

1. Track Session

2. Barbell Benchmarks: (Clean, Jerk, Snatch, Dead, Sumo, Bench, Push Press, Front Squat, Back Squat, OHS, Yoke Carry, Lunges –FR, BR, OH)

3. Gymnastics/Metcon

Sunday

Rest Day – No gym, complete rest

Olympic Lifts: We will be hitting variations of the Snatch and Clean and Jerking 2x/week; one heavy session and technique session. The fast lifts are a cornerstone of CrossFit Competition. It is almost a guarantee that some variation of a O-lift will appear in your next competition. Be willing to spend time developing these lifts.

Squat: You NEED to be squatting. Every CrossFit athlete would benefit from getting stronger and there is no movement with great bang for the buck than the barbell squat. We will be doing a squat variation, from heavy to moderate loading 3x/week. Even with the squats in metcons, O-Lifts, and in the 20 rep tests this as a moderate amount of squat work. You can tolerate this and it will turn you into a beast.

20 Rep Benchmark: We will be rotating through movements and testing a 20 rep max lifts twice per week. 20 reps is enough to ensure we are developing more than just maximal strength. We are looking for strength endurance, stamina, and efficiency in our movements. In addition, 20-reps, if done right, is enough to get yolked and see God.

Pulls: Your posterior chain is your engine. Your hammy’s, glutes and spinal erectors are where all of our power come from. If you want to develop these you best be pulling off the ground. These movements are also excellent in developing midline stability, which is the foundation of all athletes regardless of sport.

Gymnastics: We will have two targeted sessions for gymnastics every week. One to benchmark, test and train our bodyweight movements and a second session to develop skills, balance and strength.

Bounding: We are looking to develop explosive athletes. These plyometric movements will increase your speed, O-lifts, balance, coordination, agility and make you a more powerful athlete. Essentially they will make you a better athlete. Think of it this way, of all the tests at the NFL combine, the vertical jump test is the best indicator of success in the NFL (better than the 40-yard dash, pro-agility shuffle, bench press, and all others).

Metcon: Live you life in well-designed couplets and triplets. Throw in a chipper and single modality every now and again and you are fitter than 90% of comrades.

Rowing: The C2 is an amazingly efficient tool to build work capacity in athletes; both from a metabolic standpoint and the ability to tolerate volume without breaking them down. If you want to be fitter – row more.

Flexibility/Mobility: Still probably the most overlooked of the 10 components of fitness. Mobility (think lacrosse balls, rollers, voodoo bands, etc..) is great, but don’t overlook the benefits of increasing range of motion from traditional stretching.

Active Recovery: Wednesdays are not “rest days”. You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

Core Work: While almost everything we do involves strengthening the midline, we will develop the stabilizers of the midline on Saturdays and during some of our gymnastics work on Mondays and Thursdays.

Rest Days: Take a complete break, mentally and physically from training. You need this to stay fresh, strong and healthy.

A Word on Volume: The regionals demand the ability to perform multiple max efforts in all time domains, loading and movements and have the ability. Our training will prepare you for the demands of game day.