CrossFit Cycle 4

HEAVY...but AEROBIC

First off, great job to everyone who set personal records (PR’s) last week. It was awesome to see everyone pushing themselves to establish those new one rep maxes and beat their previous times/scores on the conditioning tests.

Now it’s time to move on to our next training cycle which will last another eight weeks. Here are some of of the main lifts and training components that you can expect over the next eight weeks:

Strength / Accessory:

• Front Squat / Horizontal and Vertical Push
• Deadlift / Push and Pull
• Clean & Jerk / Clean & Jerk Tech Work
• Multiple Aerobic Power Sets
  • Multiple conditioning pieces separated by shorter rest periods
• Core Work

Similar to the previous three cycles, the reps and sets for the strength and accessory components will be in a progressive manner aimed to help you get even stronger by the end of these eight weeks. I highly recommend everyone keep track of their lifts and attempt to go heavier on their lifts each week throughout this cycle. Throughout this cycle the reps per set will slowly decrease which should mean heavier weight should be lifted each week.

The conditioning pieces will also be very similar to the previous cycles. I have the conditioning pieces broken down into 4 categories:

Conditioning Pieces:

• Aerobic
• Creatine Phosphate (short work duration / long(er) rest periods)
• Muscle Endurance
• Typical CrossFit style workout(s)

Also it is important to point out (just in case you haven’t noticed it yet) that every other week we have a skill session to work on the standard gymnastic movements you see within CrossFit. Those movements include kipping pull-ups/chest-to-bar, toes-to-bar, kipping handstand push-ups and pistols. The same will be true for this cycle.

If you have any questions about programing for the Windy City CrossFit WOD class please feel free to come talk to me at the gym or shoot me an email at austin@windycitycrossfit.com

Let’s have some fun these next eight weeks! The next testing week starts April 4th!