Crossfit Training program 12/9/16-18/9/16
So! Into Week 4 of our adaption phase we go and we are going to turn it up a little. You folk should have been tracking your numbers and now is the week to ask yourself a few questions. Muhammad Ali was asked how many sit ups he does a day: his answer was that he didn’t know because he didn’t start counting until it started to hurt. In our world of exercise this is called the “overload principle” which says to create an adaption you need to place more stress on the body than its used too or seek out that burn – don’t fear it.
This week we are looking to hit some higher reps and max efforts (ME) on our foundation lifts, be brave with these weights, you have worked up to them in previous weeks so let’s test them out. Our Olympic lifting sessions have a lot of work in them, keep the weight manageable and your form solid throughout the whole session. With the breathing days and WODs think about your plan – we want you working hard but not red-lining. See how far you can go, use the last 3 weeks’ training to guide you to those extra reps and levels of GPP.
TIP TOP TIP
Stop “Over-Scaling” Your Workouts
Often we see people getting comfortable in the gym and not pushing their training outside their comfort zone. They wonder why they exercise for an hour a day and still can’t get a strict pull-up. You must do the hardest version of every exercise and constantly be pushing yourself to get results. If you’re doing press-ups off a box, wall balls to the arch wall etc and it’s manageable then it’s time to scale up. We aren’t saying to do anything unsafe or beyond your abilities. We are simply saying, if you think you can push it to the next level, DO IT!
If you haven’t nailed strict pull-ups, give a progression a shot (e.g. jumping and controlling the eccentric movement). Even if you have, progress it anyway and stick a weight belt on.