CFW Training Protocols PRESENTED BY COACH CHRIS & COACH YASH
Overview CFW’s Training Approach Individualized Goals & Training Avenues CFW & Competitors Programming Design Programming Approach So where do I start? How- to’s ? Q&A session
CFW Vision & System for Beginners Starting with general Health and Fitness (90% of our membership)… how can CFW‘s Vision/System help? Where’s your ‘movement’ start point? Elements gives us that answer. Functions and/or CFW Classes and/or Clinic Health Education - nutrition, restoration, and character Our Vision is to provide the right resources for everyone to achieve their goals no matter what their start point is… and no matter what their goals are!
Ohhhhhhh Yeahhhhhhhhh! But once you start drinking the Kool Aid... you want more than just general health and fitness… and now you’re here on a Saturday afternoon talking to us about extra programming. SO NOW WHAT?
Find your (Health & Fitness) WHY… and then CFW can help! Why are you at CrossFit Waterloo? General Health & Fitness or to compete at the Games… or something in between? What are the ‘in betweens ’? So who is the BB Club and Comp Class and Comp Programming for?
So you wanna beat Katrin and Mat? CFW’s Rx for General Health and Fitness Want to compete at the CrossFit Games or Regionals? List off one regional average at a time… show of hands who can do that? Deadlift ~ (550/380) Snatch ~ (305/205) Triple 3 Time: 37:00/41:00 min For Time: 3000m Row + 300 Double-unders + 3-mile Run (5 km) Those are the numbers you need to compete at the games. "You don't know how good you have to be, ....just to suck at the CrossFit Games"
Goals and the Path of Most Resistance How much time ya got buddy? Face your weaknesses Prioritizing your Back Squat vs. Snatch vs. Fran Time MOB is the Trump card How to follow the CFW Extra Programming
CrossFit Waterloo Programming Design CrossFit Waterloo Programming Who’s to blame? Glassman’s CrossFit Model - Constantly varied functional movements performed at high intensity Varied Metabolic Pathways – Well balanced fitness across all domains Where do we see this in CFW’s Program? ( Whiteboard Wednesday, Thursday BB WOD, Monday Front Squats )
Restoration Sleep Sport Physical Recovery Weightlifting & Throwing Massage or Treatments Stretching Gymnastics Active Recovery Metabolic Mental Recovery Conditioning Meditation Unwinding Nutrition Emotional Recovery Restoration Friends & Family
CrossFit Waterloo Health & Fitness Model Positive Attitude; Optimism, Confidence Fitness Grit; Perseverance, Resilience Accountability – Responsible Nutrition Integrity – “ Doing the right thing even no one is watching” Community Restoration Shared Values Connections Character CFW!
What’s the plan? Plan your week, month, year (Time -> Priority) Goals? What’s your why? Prioritize CFW Classes Balanced Program Form & Technique > Intensity Compete against yourself! Track! Journals, E-Notes etc. Restoration, Nutrition, Training… Progress
Speciality? Avenues? Structure? CFW Classes +“Extra stuff” Example Avenues: CrossFit Open/Regional Training, Sports Specific Training, General Fitness Continuous improvement Resources: Catalyst Weightlifting, TTT (Training Think Tank), CompTrain … World Class Resources Specific Training (Eg. Olympic Lifting, Power Lifting, Gymnastics, Endurance Sports…)
Comp. Programming Design Increase in NME, Increase in Strength Power, Fast Twitch Muscle Adaptations Strength Development Decrease in NME, Increased Strength Power Output Repeatability at Overall Endurance submaximal loads, Slow Twitch Strength Skill Muscle Adaptations Coordination, Balance, Skill Mechanics/Execution Accuracy… Power Development – 15 sec Sled Push at 100% effort Power Endurance – Fran… multiple times Oxygen Utilization – Max-Submaximal Power Endurance 15x30 sec Sprints, 30 sec rest Sustainable Power Delivery at max-submaximal levels Increasing submaximal training sustainability over long durations Increasing Moderate intensity endurance capacity Increasing Low intensity endurance capacity
Programming Approach Where do I start? – Goals? Example Goal – Improve Olympic Lifting Relative Strength (“ Lift more !”) Variables: Time Movement Assessment (Mobility/Injury, Technique & Form) Strength & Skill Development – Closed Kinetic Chain Movements (Squatting, Deadlifting, Pressing) Skill Development – Clean & Jerk, Snatch CFW Classes > Barbell Class > Comp Programming
Programming Approach Cont’d Goals -> CrossFit Open, Regionals, Games... Open (March), Regionals (May), Games (August)… Well Rounded (Aerobic & Anaerobic) Athlete Profile – Strengths and Weaknesses What will move the needle the most? Everything?
General Programming Guidelines Where to start? CFW Classes 5x/week (5 Hours of your week) Additional hours spent towards your Restoration (Mobility), Nutrition… After add hours towards your goals/weaknesses CrossFit Open, Regionals, Games Weightlifting Powerlifting Endurance Sports General Fitness Ask questions! CFW Coaches are your best resources!
Open Gym & Extra Programming Competitors Programming How to use Open Gym
Thank you Questions?
Sources http://comptrain.co/training-philosophy/ https://www.trainingthinktank.com/ https://www.catalystathletics.com/ https://games.crossfit.com/ https://theoverheardpress.com/
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