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Winter 2015 CrossFit Program
Starting Monday November 2nd, all three of the daily programs at San Diego Athletics will be undergoing a massive change.
This article discusses the details of our upcoming CrossFit programming.
The last 9 weeks prior to this cycle have been dedicated to becoming savagely strong and proficient at Olympic Lifting.
This next cycle will be focused on a number of different elements that define characteristics of a true “CrossFit” program. Many of the components will build upon the base of strength and Olympic movement efficiency that was created in the prior cycle, while other aspects will work on conditioning in a progressive manner.
The conditioning work is based in specific scientific principles that have proven to be the most effective means of improving conditioning. I will cover the specifics of this later on. The key points of the cycle are:
- Continue practicing heavy Olympic movements with full reset at bottom of each rep
- Squatting for strength
- Enhancing athleticism with the barbell by using the Olympic lifts for successive “touch and go” reps and “complexes” that require the athlete to become proficient at linking reps and maintaining the “hook grip” while moving for speed
- Utilizing the Energy Systems approach for conditioning to gradually increase capacity, workings toward an aerobic and anaerobic peak at the end of the cycle
- Complete a 2-week “testing” period at the end, comprised of a number of different strength and conditioning based workouts
There are a number of key terms and acronyms that you will need to know to ensure your success during the energy systems training of this cycle. First off, we need to define what it means to do “aerobic” work versus “anaerobic” work.
Aerobic
Defined by the work period being LONGER than or EQUAL to the rest period.
Aerobic work will exclusively be proceeded by the acronym MAP, which means Maximum Aerobic Power. Anytime you see MAP, this means that the entire goal of the workout is to keep a consistent, sustainable, and repeatable pace the entire time. At no point of the workout should you be working harder than a pace that you can maintain. Another way of thinking about this is to approach the workout with the notion of “lowest or worst round is the score.” Here is a real-life example of how this is implemented:
AMRAP 10 min (rest 5 min) Repeat AMRAP 10 min
The goal of this workout is to attain the same identical score on each of the 10 minutes. Therefore, if you come out too hot and smash the first 10 minutes, you will quickly find that you cannot repeat this for the second 10 minutes. In a microcosm of this, we also want to keep the same pace within each individual 10 min period, such that the first round should be performed at the same speed as the fourth round.
There are many varieties of MAP work. Within this cycle, we will progressively move from MAP7 (the most aerobic) all the way to MAP1, which is still aerobic, but it is the closest we will get to anaerobic. MAP1 is defined as 30 sec on and 30 sec off for up to 20 rounds, where the goal is to achieve the same result in every single 30 sec period. With only 30 sec of rest each time, this requires an incredible level of knowledge about your own individual recovery ability.
The final note on MAP work is that it can be performed in two ways – cyclical work (rowing, running, biking, swimming), or it can be performed in what we call “mixed modal.” This is using bodyweight and weightlifting movements to create the same effect as the cyclical work.
The primary concern for you, as the athlete, is to understand that when we perform mixed modal MAP work, you must opt for movements that allow you to keep moving, as if it is cyclical work. As an example, let’s analyze the below workout:
AMRAP 10 min (rest 5 min) repeat AMRAP 10 min:
12 Power snatch
8 Burpees
4 Muscle-ups
Run 200m
There are two places where you can really mess this up. If you opt for a power snatch weight that is too heavy, such that muscle fatigue becomes the inhibitor, than you are no longer performing MAP work. You have now ventured into “Creatine Phosphate” (CP) work. There is a place for this, but not in MAP training.
Next, if you can do muscle-ups, but you are not proficient at muscle-ups, such that you are performing singles or doubles on the muscle-up, you have also defeated the purpose of MAP work. In both cases, you would be better suited to choose a lower snatch weight, and to decrease the muscle-ups to a number that you know you can repeat unbroken, such that your breathing becomes the limiter, and not your strength or technical proficiency. Only for very advanced athletes can we feasibly include something like muscle-ups as part of a MAP protocol.
Anaerobic Work
Defined by the work period being LESS than the rest period
On the other side of the spectrum, we have anaerobic work. As explained previously, this is where rest periods exceed work periods. All anaerobic work should be performed at 100% effort, relative to the work period (i.e. if the interval was 2 min of work and 6 min of rest, you wouldn’t be able to go 100% consecutively for 2 minutes, but you will go at the maximum effort you can sustain for 2 minutes - with the knowledge that you then have a 6 minute recovery period).
I discussed how the aerobic MAP work will start on the extreme end of aerobic, and works towards becoming anaerobic. Much in the same manner, the anaerobic work will start the most extreme end of anaerobic and progressively become more aerobic as the cycle continues.
When performed in this manner, both energy systems are eventually going to meet at what we call “Lactic Capacity.” This is where we have primed all energy systems and we will commence the two-week testing period. If we were prepping for the Open or for Regionals, this is precisely how the cycle would be organized so that the athlete is at their peak conditioning for the tests that matter the most.
CP (Creatine Phosphate) training is also an important part of the cycle. It is not truly anaerobic “conditioning,” but for the sake of simplicity in defining its place in training, we will be utilizing CP work, as well. In this type of training, the goal is to opt for heavy and highly technical movements, such that the muscle fatigue is the limiting factor, and not the conditioning. This would be an example of CP training:
AMRAP 90 sec (rest 4:30) x 5 sets:
4 Squat Snatch @ 70-75%
6 Muscle-ups
8 Strict HSPU
Prescription Details and Aspects to Keep in Mind
- All Olympic Lifting work for “strength” is done with full reset of hips at the bottom (just like the prior Oly cycle).
- During Barbell complexes and touch and go reps, I will clearly state that these movements should be performed in that manner.
- Tempo prescriptions: Throughout the cycle, some of the movements will be programmed with a specific tempo. As an example:
- 30X0 = 3 seconds down, no pause at bottom, EXPLODE up, no pause at top.
- 22X2 = 2 seconds down, 2 second pause at bottom, EXPLODE up, 2 second pause at top
Keep in mind that for Squats, this is easy because the movement starts with the “negative” (the way down). But for an exercise like a strict Pull-up, the exercise begins with the way up. So for 30X0, a pull-up would start with EXPLODE up, then lower yourself in 3 seconds, and then change direction to EXPLODE up again without any stop or hitch at the bottom of the rep.
CrossFit Program Final Thoughts
After spending the last nine weeks getting strong with Olympic lifts and squatting, it is now time to implement this new strength into a true CrossFit program. It is an exciting opportunity to scientifically and progressively ramp up your conditioning utilizing proven principles of energy systems work.
I encourage you to truly commit yourself to adhering to the MAP work protocol, and save the 100% all-out effort work for the anaerobic intervals.
We are looking forward to watching the progress and see how it all manifests itself during the two-week testing period at the end. Please make sure to ask if you have any questions about weight or movement choice to ensure you are achieving the most benefit for each piece of the program.
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