Planning and Assessing how to get the program started
I will be training for the CrossFit Games on Invictus X with Kristi Eramo, Sam Dancer, and Holden Rethwill, two months of training with the following goals I will shoot for
300 Back Squat
235 Power Clean
170 P Snatch
21:30 5k run
8:30 500m swim
350-yard golf swing (
120 ft hs walk 45 seconds
30 muscle ups 3:30
18 unbroken muscle ups
20 unbroken BMU
I can't let my aerobic base slow the team down so I will work hard to gain a bit of strength while gaining times on my aerobic capacity
Initially, before we set a plan we typically start with an assessment of the athlete using a note similar to what is used in the medical profession.
(S) ubjective Data - What is not measurable, these are usually seen as emotional statements.
ie that hurts, I hate that, I'm not good at that.
Diagnose the symptom, find out why they, for example, they hate running, usually, it's because they lack endurance, or are not very good at it. It could also be related to back, hip or some other issue that gives insight to an injury or mobility issues for example
(O) bjective Data - This is measurable via weights and times.
To diagnose measurable data in this sport you need to have an understanding of baseline numbers through all domains in the sport. A 220 kg clean and jerk is a goal for someone who wants to win in the Olympics but not a reality at the Games where 170kg is more than likely the winning lift at the Games.
(A) ssessment - After gathering all the information available, the more information the better understanding of what is in front of you and what actions should be taken in the future.
(P) lan - Your assessment of the athlete now needs a plan in order to narrow down an appropriate strategy that should help your athlete correct weaknesses while not neglecting strengths. The plan takes in consideration that athlete's goal such as competing team versus individual and reverse engineers from the date of competition to the start of the program.
In the case of Margaux's plan we look at her goals and then strategize a plan for each example
30 muscle ups under 3:30
Week 1 90 total reps 3 x a week
Target System - CPK
Max MU rest x 3 min
goal is first round hit 18 by end of week with no more than
6 rep drop in following rounds
How this helps the team
Synchronized mu will most likely show up say
60 total team synchronized mu will require
athlete 1 18 + 12 and
athlete 2 18 + 12 = 60
Target System - Glycolytic
Work Out - 20 ghd situps + 12 mu + 20 alternating db lunge 50/35 x 3 rounds
Target System - Oxidative
Work Out- 30 muscle ups for time
Games may want to test each member by forming a Congo line and stating each member must complete 30 mu before moving forward.
90 total muscle ups week one would increase to 100 total reps on week 2 with the end goal of week 7 at 150 total mu per week.
We do this for each domain and it can take a great amount of time to develop the plan but the athlete who is serious enough to work out at this level we feel should have a program that takes a lot of consideration
concept 2 bike 25 min into 20 sec all out 40-sec chill x 5 min
45 min mobility
include 10 ghr + 10 r hyper x 4 rounds in this time
rest as needed
30 strict hspu scale to 4/2 in deficit if too easy
rest as needed
P Snatch to Max
2 P snatch 80% + 400m run + 2 P Snatch rest 2 min x 4
clean ahap rest as needed between sets
db strict press mimic parallete position 5x5
Squat 20 ahap rest as needed Squat 10 AHAP-
20 ghd situps + 12 mu + 20 alternating db 50/35 lunges x 3 rounds
rest as needed
800m run + 30 ghd hip extensions + 30 kbs 70/54 x 3 rounds
max strict chin-ups + 40 sec accumulate free standing hs hold x 4 rounds NFT