Resources in Training

Test Weeks: why we program them & what to expect

Test Weeks: why we program them & what to expect
September 24 2017 Program Structure

Test week is your opportunity to measure your progress and our chance to evaluate the programming. Learn more about what test week means for you as member.

This Training Cycle: A primer on periodization and what to expect

This Training Cycle: A primer on periodization and what to expect
April 23 2017 Program Structure

At Ironstone one of the things we have attempted to do is explain to our members on a deeper level why they are doing the things they are and what the intent is of each piece.

Our Next Micro-Cycle

Our Next Micro-Cycle
July 29 2016 Program Structure

Test Week (1 Aug- 7 Aug) Most of the year we are training – not testing fitness. Training is an eye towards progression; delaying the desire to chase Personal Records and achievements until later so we can focus on building the pieces to get there in the right way. Over the last 16 weeks we... Read more »

Why you shouldn’t set fitness goals based on attendance

Why you shouldn’t set fitness goals based on attendance
May 11 2016 Coaches Feedback

As Coaches we love seeing you, we really do. We want you to work hard and make progress and be happy with where you are and where you are going on your fitness journey. After a few weeks most athletes start to set goals for themselves intentionally or unintentionally. It’s no surprise that the intentional... Read more »

Why exercise is great for your Mental Health

Why exercise is great for your Mental Health
December 18 2015 Knowledge

(And why some kinds can be even better) By now the physical benefits of regular exercise are well established – we know it improves cardiac health, mobility, and longevity. Its also been heavily investigated as a treatment for clinical levels of depression and anxiety – which is fantastic as far as we are concerned. However, one of... Read more »

Endurance Program Off-Season

Endurance Program Off-Season
December 08 2015 Program Structure

For those of you who have been following or who are thinking about following our Endurance Program next year, we have entered our off-season phase.What does this look like? Well it looks a whole lot like Strength building, developing conditioning using constantly varied, functional movements performed at high intensity across a broad set of time... Read more »

Time to Squat: What to expect for the next 6 weeks

Time to Squat: What to expect for the next 6 weeks
May 27 2015 Program Structure

You’ve always wanted a bigger squat – time to earn it. Starting this week you might have noticed a big shift from our last 16 week block of training. For the next 6 weeks we are hitting a squat cycle as a gym and with it comes a few other changes to our regular programming schedule.... Read more »

Why and How we Scale workouts at CFIS

Why and How we Scale workouts at CFIS
April 12 2015 Philosphy

The word scale is sometimes seen as a dirty word in CrossFit. People don’t like the idea of changing the prescribed framework of the workout because they think it somehow means they’ve accomplished less or haven’t pushed themselves hard enough. Unfortunately, this couldn’t be farther from the truth.

How to use 5/3/1 at Ironstone

How to use 5/3/1 at Ironstone
February 07 2015 Program Structure

In our last post “On Strength Training” we discussed the basic framework for how we will be tackling strength cycles. In a future post we will explain in more detail how our programming template works and what the purpose behind each segment is. Today we would like to focus on the details of how 5/3/1 will... Read more »