Wednesday, June 7, 2017

Grunt Work (New Program Pt. 3)

I would like to take a little time to talk about CTM (CompTrain Masters) programming and training cycles.

The first 8 week training cycle after The Open was called "Silverback".  Silverback's primary focus was to build a functional base of strength.  We did a lot of back squatting, front squatting, strict gymnastics, and pressing.  There were, of course, metcons still programmed a few days per week, but those were just to maintain our conditioning, not improve it.  All in all, I enjoyed Siverback quite a bit.  As mentioned in a previous post, there was definitely an increase in volume versus what I was doing before, but I feel like the body has adapted and is used to this level of volume now.

One thing that was introduced in Silverback was the idea of "Body Armor".  Body Armor work is accessory work targeted at making the body for resilient.  More injury proof.

On June 5th, we start the next training cycle on CTM.

This new training cycle is called "Grunt Work" and will be 9 weeks long.

Grunt Work is going to continue to build on our strength, but with more of a focus on stamina as opposed to absolute, 1RM strength.  The first week, we will be testing some specific lifts to set a baseline for the following weeks.  In addition, Body Armor sessions will continue to be included a couple of times per week.

Here is to the next cycle, and continuing to put forth our best effort every day.

Monday, June 5, 2017

2017 "Murph"

Another Memorial Day has come and gone. Memorial Day means one thing for me.

"Murph"

For those that don't know, "Murph" is a workout that CrossFit athletes around the globe do on Memorial Day.  It is a workout that we do to honor those that have made the ultimate sacrifice in defense of our freedom, and the world.

Now, "Murph" is never about personal achievement. But that doesn't mean we are not trying to improve out performance year-over-year.

This year, I finished in 61 minutes and 9 Seconds.  That is 8 minutes 36 seconds faster than last year.

Next year, I am getting under an hour, for sure.


Grunt Work (New Program Pt. 3)

I would like to take a little time to talk about CTM (CompTrain Masters) programming and training cycles. The first 8 week training cycle ...