Block 18: New PR, who dis? AKA what do I do with my newfound strength?
First of all, great job everyone on the past cycle! You all blew my expectations out of the park, and all the coaches are super proud of the new PR’s, booty gains, and improved squat mechanics that we saw over the past 12 weeks. Second, we are about 13 weeks out from the 2018 CrossFit Games Open (Already?!? Yes, it’s happening.) So, we are going to be spending the next 12 weeks working to get ourselves ready for that commitment. What that will look like practically is a focus on aerobic capacity and muscle endurance in the metcons. Now… please bear with me here, this is not always the sexiest, or most enjoyable kind of training. This looks like 500m repeats, workouts that may be deemed monotonous because they only have 2 movements, and workouts with high reps that you look at thinking, “really, Cat?” But guys, this is how you improve in these two areas. And if the monotony leaves you chomping at the bit for the excitement and unknown of the Open workouts, well then, we can consider this cycle a success.
Does that mean no strength? CHILL WINSTON. We are still going to be lifting, but we are moving from an absolute strength focus to a power focus. We are stoked for your new PR’s, and now we want to take them, and translate them to something else. Absolute strength is what it sounds like: how much can you lift, bro? Power is how fast you can move a given weight. Both are important; but, in terms of CrossFit, power is king. So, we are going to be focused on translating the strength we have built over the past couple cycles into power over the next cycle. What that might look like practically is strength complexes with 4+ reps for multiple sets, or working on cycling weights quickly and efficiently for higher reps, rather than going for 1RM (don’t worry, you’ll get a couple). There will also be things focused on supporting those kinds of efforts such as grip strength, and muscle endurance.
Lastly, I don’t know if you’ve noticed, but the Open usually has a large gymnastics component, with at least three of the five workouts each year having a gymnastics demand. So, we will be adding a gymnastics component to the strength and metcon portion for the next 12 weeks. This might look like a strength day centered around gymnastics, a NFT day focused on honing different positions of a gymnastics movement, or cycling gymnastics movements in a metcon. The two-for-one special on the grip strength is that it will help us in the barbell cycling and the gymnastics cycling.
That’s all I’ve got for you guys! Looking forward to putting a lot of sweat and effort alongside everyone over the next 12 weeks! Let’s do it.
A. 12:00 to work up to a heavy complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk
5 Rounds For Time:
10 Deadlifts @225/155#
10 Calorie Row
10 Thrusters @95/65#
10 Burpee Box Jump Overs @24/20”