Programming for ECC Fitness January 6th through February 9th

EAST COAST CONDITIONIONG PROGRAM

Program for developing general physical preparedness through CrossFit

Four Week Cycle  #1 (+ One intro week)

January 6^th -  February 9^th

Focus:

                During this cycle we will focus on the following areas:

-          Squat technique / strength

-          Pulling technique / strength

-          Perfecting bodyweight movements / gymnastics skills

o   Primarily focusing on push up and pull up

SQUATS

                Too many people struggle with performing an air squat with no resistance.  Unfortunately these same people are encouraged to push through these poor movement patterns to lift more and more weight.  We will spend time with some assistance work, mobility work, and we will manage the weight to assure that acceptable technique is displayed consistently before increasing resistance. 

PULLING

                I am a huge fan of weightlifting (snatch / clean and jerk) and I also have a great amount of respect for the complexity of these extremely athletic and skilled movements.  I believe strongly that these two exercises are extremely valuable but require a great deal of time, attention and practice to be able to be accurately and safely executed. 

                We will continually review the snatch and clean and jerk by performing various exercises that will allow us to progress our skills in the lifts.  However during this time we will focus on the strength required to pull the weight from the floor with proper form and focusing on bar path and positions.  We will also perform assistance work to specifically strengthen the posterior chain (hamstrings, glutes, lower back).

BODYWEIGHT / PUSHUPS and PULLUPS

                I am always amazed at how there are entire gyms full of people who are proud of their latest lift personal record and “Filthy Fifty” time but cant perform one single push up correctly.  The push up is a basic movement that should be mastered by anyone, but especially by those who desire to train utilizing higher-intensity workouts.  If your shoulders cannot properly load and stabilize during a simple push from the ground to a fully extended position, then how can you snatch a heavy object overhead and not be at risk for serious injury? 

                Pull ups are in this same category.  Too many people have attended a gym for too long and still cant perform a pull up.  This, in my opinion, is not right.  Perfecting the pushup and pull up and developing strength and power with these two basic movements will lead to a more capable and prepared body when it is time to perform the snatch and clean and jerk. 

                In order to accurately identify improvement  we will begin with a one week intro where we establish various benchmarks.  For this particular cycle we will test the following:

-          3 Rep Max Back Squat

o   Your MAX will be determined by which weight forces you to compromise a healthy and safe position to move the weight.

-          Max effort set of Unbroken Pull ups

-          Max pushups in 90 seconds

-          Benchmark WOD

For Time:

21-15-9

Thrusters 45#

Burpees

*50 sit up buy in