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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 have done a lot of positional, percentage, and technical work to try and get better at weightlifting, streamline our gymnastics, and improve our aerobic capacity. Now we are going to test a few things and see where we stand.

Items we will test this week:

5 Rep Max Back Squat

1 Rep Max Push Press

Snatch + Clean & Jerk

500 M Row


…….and a few others

6 Week Squat Cycle: The return of Texas Method

Last summer we did the Texas Method for Squatting and it was a big hit. This year we are going to hit it again following test week. Want to read more about how it works? Check out the BLOG here. In each of the next 6 weeks, we will squat twice – on Monday and Friday. On the days in between we will fill in strength and accessory work, skill work, and volume using EMOMs, complexs and other styles we haven’t used much in the last 16 weeks.

Example Week:

Monday: Back Squat 5 x 5 @ 90% of last week’s 5RM + METCON

Tuesday: Skill Work + METCON

Wednesday: Weighted Pressing Movement + Weighted Pulling movement & METCON

Thursday: Scheduled Rest Day

Friday: Find a new 5 RM Back Squat + METCON

Saturday: Oly + METCON

Sunday: Scheduled Rest Day

In order for this to go well you want to eat lots after squatting and sleep well. Take advantage of this 6 week block to bust through any squat plateau you might have found yourself on and get those legs strong!

Buckle up and get ready to squat.

Set days of work, I thought CrossFit was all about variance?

It is, and if we really dig in to it, we will be doing a lot of variance in this program. However, when we set specific goals we need specific strategies to achieve them. 6 weeks is a drop in the bucket from a training perspective but the benefits of adding 20-30 pounds to your squat will be long lasting. On top of this, at Ironstone we prefer to program an “off-season” from pure CrossFit. This means we take some time to segment the many different skills and compound lifts so we can get more efficient and proficient at each while working outside of the metabolic demands of an intense METCON. We started the off-season 16 weeks ago and we have about 8 more to go before we enter the in-season again. Hopefully you’ve watched your power lifts and Olympic technique improve drastically over the last while. When we are back in-season you can expect the return of a few favorites including Monster Mash Mondays.


Your Homework:

If you watched the games you may have been struck by a number of fantastic and cringe worthy moments. For me the number of high level athletes with glaring weaknesses in one or 2 disciplines stood out. Turns out, many of those limiting factors share a common set of principles. Power Athlete HQ hits us with the run down which you should read here: http://powerathletehq.com/2016/07/26/2016-crossfit-games/

From this article you have a few assignments for the next 8 weeks:

1)      Ankle Mobility: 10 minutes of Targeted work (will be the focus of next week’s mobility class so come join us if you need ideas) – 2 x week for the next 8 weeks.

2)      Midline Stabilization:

  1. Commit to controlling your midline in all movements at the gym. Don’t give up the spine!
  2. 100 hollow rocks a week (spread as you see fit) + 3 minutes of handstand holding

3)      Vertical Pulling:

  1. 10 x Strict pullup negatives ASAP (As slow as possible) 1 x weekly
  2. Accumulate 1, 2, or 3 minutes (ideally in no more then 2-3 sets, scale minutes appropriate to that target) in a bent arm hanging position.