Extra Mile


STRENGTH STANDARDS




For those who want to increase either their squats or their cardio we have two simple programs you can follow in your own time. However let me premise by repeating the following statement:

“Too many athletes think that there is one program out there which is simply the best and they just need to follow that one, magical program and they will crush Regionals and go to the CrossFit Games. That is a lie.  

.. let’s be honest,  every one in the community is doing squat cleans. Every one is on the airdyne…..the list goes on. So if everyone is doing generally the same stuff, then what is the separating factor? The damn INTENSITY.  


If you follow this program religiously but do not attack the workouts with a terrifying level of intensity you will NOT achieve the level of performance which is intended.  We can provide you with the programming, but the intensity is up to YOU.”  - Pat Sherwood



The Novice Effect




OLY LIFTING

First 4 week cycle (credit: Catalyst Athletics - http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/

The following is a 4-week training program that can be used to get started with the training program posted on this website. This is a good cycle to start with if you have not previously been doing the Olympic lifts frequently in your training.

Additional technique work can be added at the start of each session that focuses on the primary lift of the day. For example, on wednesday before snatches, you may do 4-6 sets of light tall snatches to practice your pull under. This additional work should be light and quick - it should not add significant time or stress to the program.

Ab work should be done every training day, along with any supplemental work, e.g. back extensions, upper body beach work, etc. that you want to do.

If you plan to do the conditioning portion of the older training cycles, add brief conditioning workouts 2 times per week after the workouts below. Keep them to about 5 minutes or less and generally stay away from leg-intensive exercises.

Notation:
5 x 3 means 5 sets of 3 reps
5 x 2+1 means 5 sets of 2 reps of the first lift and 1 rep of the second lift. For example, clean & jerk - 5 x 2+1 means 5 sets of 2 cleans followed by 1 jerk per set.
Heavy Single means you will work up in weight for single reps to the heaviest weight you're capable of that day. Generally 3 misses at a given weight is the maximum number of attempts you should make.

Weights - Weights for each exercise will need to be determined by you by feel. Perform the prescribed reps with increasing weights until you reach a weight that feels appropriate for the prescribed number of sets that day.


Warming Up - Do it.


What To Do After This Program

When you're finished with this 4-week block, take a fifth week nice and easy before starting a new program. An easy way to do this would be to repeat week 1.

Week 1

Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.

Monday
Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday
Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday
Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single


Week 2

Use the same weights as week 1 with this increased volume. If this feels too easy, you can increase the weight, but stay below absolute maximal effort.

Monday
Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday
Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday
Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday
Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1



Week 3

Increase the weights from last week as you’re able to.

Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday
Power Snatch – 5 x 3
Hang Clean – 5 x 2

Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday
Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single


Week 4

Increase the weights from last week as you’re able to. Push for max effort singles on Saturday.

Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday
Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday
Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single



SQUAT STRENGTH

Courtesy of Kirksman Teo (Lifthard)

Test: Find your 1rm back squat

Then

Wave 1

  • Session 1: 5x1 @80%
  • Session 2 :6x1 @80%
  • Session 3: 7x1 @80%


Wave 2

  • Session 1: 5x2 @80%
  • Session 2 :6x2 @80%
  • Session 3: 7x2 @80%


Wave 3

  • Session 1: 5x3 @80%
  • Session 2 :6x3 @80%
  • Session 3: 7x3 @80%
After Wave 3, restart from the beginning, but with some more weight.


CARDIO ENDURANCE (6-8 week cycle)

The following provides a one Chris Hinshaw's Endurance programming idea. Chris Hinshaw is a CrossFit Games and Endurance Coach at Norcal. You should seriously consider completing it to build and strengthen your cardio capacity. That being said let us premise it with: 

The Test:

1. Row 2k (Max Effort)
– record total time

Workout 1: Row 8 x 500m with 2 minutes rest between sets

Do this workout each week and make it the first aerobic power workout of the week.

Keep each 500m repeat right at your 2k row time. So if your 2k row time was 8:00, your 500m repeats should be 2:00 each. It will be difficult to make each repeat land exactly on that time, but this is part of the training. You must learn this “gear” and how it feels to be working at this pace (not faster, not slower). Make it your goal to land within a few seconds of your 2k pace for each repeat.

Each week, subtract 1 second from your 500m time and make that your target. Think of this like “Back Squat 3×5 – add 5lbs to previous”. It’s linear progression.

Workout 2: Row 10 x 250m @ 90% with 1:30 rest between sets

Rest 5 minutes between sets 5 and 6.

Again, it’s up to your to figure out 90%. It’s going to be faster than the 500m repeats and that gives you a place to start. Just like with the Airdyne, if you can’t recover during the 1:30 to repeat the effort of the previous 250m, then slow down.

Also, just like with the 500m repeats, try to land within a few seconds of your target (once you find out what that is). Decrease your target by 1 second each week.

Workout 3: Row 4 x 1k with 4 minutes rest between sets

Same deal as the 8 x 500m rowing workout. Use the same 500m time and try to make each interval land within a few seconds of each other.

Additional Info

Each workout should be preceded by a 10 minute warmup and followed up with a 10 minute cool down. If you are rowing for the workout, warmup and cooldown with the airdyne and visa versa.

Do this program for 4 to 8 weeks and then retest your 2k row and 10 minute airdyne test. Use the results to help determine your new training splits and then repeat for another 4 to 8 week cycle. Start this now and you will be in serious shape by the Open!

TRAVELLING

There's always someone at the box travelling. Here are suggested WODs:

If you don't have access to a gym try these:

1) For time: 400 lunges
2) AMRAP 15: 5 Push-ups, 10 sit-ups, 15 Air Squats
3) Tabata - Air Squats / Push-ups / Sit-ups - 20 secs on; 10 secs off - for 8 rounds each exercise.
4) 100 burpees for time
5 ) mini- Filthy Fifty = 50 lunges, 50 push-ups, 50 sit-ups, 50 squats, 50 burpees

If you have access to equipment try these:

1) Pick any cardio machine and go as hard as you can for 1 minute; then rest for 1 minute x 10 rounds
2) For time: 100 Dumbbell thrusters. Every time you put the dumbbells down, do 5 pull-ups
3) 3 sets of a) max rep body weight squats b) max rep body weight bench press
4) Filthy Fifty - pick 7 exercises and do 50 reps of each!
5) For time: 50 Weighted Lunges (as heavy as possible)