Crossfit training plan 10/10/2016-16/10/2016
Into week 4 of our GPP intensification phase. This week we are looking to step it up again just a touch before we move into two testing or realization weeks of training as the culmination of the last 8 week (4 weeks of adaption followed by 4 weeks of intensification).
Please remember guys, over the last 7 weeks we have been working on your GPP (general physical preparedness) so this doesn’t mean you’ll be smashing your 1rpm (although some of you have and this just proves what can be achieved) but we have been building all round capacity through various physical domains and energy systems. There has been a lot of weight lifted and a lot of volume in various forms of repetition and variation of exercise put under those belts. This will stand you in good stead for the following weeks’ work and help you move into the following phase.
This week’s focus.
Put a few more kg on the functional rep ranges – and remember those numbers.
On our timed pieces try to hang on for an extra rep, what’s your total volume moved?
Olly lifting: speed and solidarity – form is king.
Breathing days: look to push those rate of perceived exertions (RPE) scales, move faster start positive.
WODs: have fun and work hard
So you have your focus, you have the program, you have a hot enthusiastic intelligent coaches to push you, you have some great strong class mates who will be there with you and go the extra rep. So that’s one hour of your day done and accounted for – what about the other 23?
There are many factors that add up to a great training plan and phases and the program design and its execution are but one of them. Although a very important component, some people suggest it is only 50-60% of the whole depending on what your goal is. The other key factors are nutrition (what you put into your body), sleep (quality of and how much), lifestyle (preist or rock n roll). So remember to take a consistent, balanced approach to lifestyle across the board.
Let’s work
TIP TOP TIP
Eat With Structured Macros
Macronutrients are protein, carbohydrates and fat. Every gram of each macronutrient contains calories. Protein and carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram.
We are not fans of weighting out your food but doing it a few times does give you an idea of portion size and what macros youll be getting so have a go but don’t be ruled by the scales.
Everyone will have slightly different macro goals depending on there goals and the physical make up. Find someone qualified to guide you through the process if you are new to macro counting.