Competitors 04/15/2013

 In WOD

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So I have been studying various different models and programs out there to make us better at the “Sport of Fitness.” Hands down if we want to be competitive at all and have a shot at making the regionals and Games we all need to be able to move a “larger load, longer distance, in a shorter amount of time”.

What I have found is that we need to spend a great deal of time using the olympic lifts as main lifts and some old fashioned barbell work to get us stronger. All while keeping our Metcons shorter and more intense. Intensity brings on more results. If we use Olympic lifts more we can develop speed and power all at the same time. The nature of the Oly lift allows less rest time needed because it does not overload our CNS (central nervous system) the way straight up heavy lifting does. This way we can train them more frequent. Metcons should be just long enough and intense enough where we can go at an all out effort with out resting. Example type of metcon would be “Fran” or “Diane”. Short and very intense!

So with all that said and looking at our athletes in the gym I have decided that I don’t know enough to make up the best possible program for you yet. What we need is a combination of an Olympic lifting program, power lifting program and GPP (Fitness) program. I can program these separate just fine but putting them all together so we do not over train, I do not have as much experience with. So I have decided to use the pros who have been doing this longer for you and continue to study and learn from them until I am confident that I can do it equally as good. So I have been analyzing Fitness New England and Outlaw Fitness’s (The Outlaw way) programming templates and have decided to get most of the programming ideas for competition style programming from these two sources. I mainly like Outlaws principles for us, although I did Fitness New England’s last summer all the way till October and it was phenomenal but based off what I know from what we need, Outlaw’s works better for combining class work and the extra competitive work. So I am going to taylor Outlaws programming to fit our needs. If any of you want more information from both of these sources and like reading the science and all of that fun stuff that makes us kick ass. Let me know. Both Ben Bergeron (Fitness New England) and Rudy Nielsen (Outlaw Fitness) have fantastic resources that I can show you.

My promise to you.

I will continue to work on my coaching knowledge and certifications so I can provide the best possible place to train. GSCF! I will share all my knowledge with all the coaches so they too can lead all of you to greatness.

I hold currently:
Level 1 Fitness cert
Coaches prep (preps you for the Level 2 cert)
Fitness power lift certification

Next to get:
Olympic lift Cerified
Competitive programming certified either through Fitness or Outlaw.

Kelly and Carla
Both have there level 1 certifications and Kelly already holds an Olympic lift Certification. They both will be mobility certified in June so we all can stay healthy!

Between the 3 of us, I think we are pretty kick ass!!!! and we will just keep getting better.

WOD
5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% of 1RM snatch

-then-

For time:

Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees

Core work.
3 attemps at max rep TTB rest 30 seconds between sets.

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Showing 2 comments
  • Denise
    Reply

    17:05

  • Rod
    Reply

    Wod 1. Used 95lbs
    Wod 2. 13:14
    Wod 3. 15/5/6

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