Resources in Program Structure

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 »

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 »

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 »

On Strength Training at CrossFit Ironstone

On Strength Training at CrossFit Ironstone
January 23 2015 Program Structure

Starting Strength: Basic Linear Progressions When we start strength we would be foolish if we didn’t take advantage of the amazing grace period that comes with it – easy and fast strength gains! Assuming you are a novice to heavy-weight compound lifts your body will adapt rapidly to the stress of training as long as... Read more »