To get my self back to a well rounded athlete and prepare for a future Iron-Man
3- Strength Days Per Week (squat/press/deadlift)
3- WOD’s Per Week
3- CF Endurance WOD’s Per week
2- Days of Yoga Per Week
10- Workouts Total
Points about the program
* Due to my back injury which has destroyed my training for the past 5 months, I am going to train myself as if I was new to strength training, taking a beginners approach. I am going to use linear strength progression to build up my base back using slow percentage increases week to week.
* To start, I am going to leave out O-Lifts until my back feels strong. Once it feels good, they will be paired on my press day most likely. Rotating week to week with Power Cleans and Power Snatches. This might eventually change they layout from week to week but I will worry about that when it get there. Most likely it looks like my Wednesday and Thursday will just switch places, not a big deal.
* Endurance WOD’s will come straight from the CFED site at random from week to week Crossfit Endurance
3- Strength Days Per Week (squat/press/deadlift)
3- WOD’s Per Week
3- CF Endurance WOD’s Per week
2- Days of Yoga Per Week
10- Workouts Total
Points about the program
* Due to my back injury which has destroyed my training for the past 5 months, I am going to train myself as if I was new to strength training, taking a beginners approach. I am going to use linear strength progression to build up my base back using slow percentage increases week to week.
* To start, I am going to leave out O-Lifts until my back feels strong. Once it feels good, they will be paired on my press day most likely. Rotating week to week with Power Cleans and Power Snatches. This might eventually change they layout from week to week but I will worry about that when it get there. Most likely it looks like my Wednesday and Thursday will just switch places, not a big deal.
* Endurance WOD’s will come straight from the CFED site at random from week to week Crossfit Endurance
* My Personal WOD's will come from straight from my gym's programming Ultimate CrossFit and CrossFit Ballantyne
* The program cycle will break down into 3 weeks at a time. The first two weeks will be the same; using the same rep scheme within the cycle (either 8-8-8,5-5-5 or 3-3-3) This will also be on a rotation through out the program. The thirds week will use similar movements but change with slight variations of the lifts. The rep scheme will remain the same 5-5-5 always.
* In week 3 you will notice a workout named IWT. This will just add another element of constantly varied in the mix.
IWT- Interval weight training.
Developed by Pat O'Shea in 1969 and refined during the two following decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically an IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure "full" recovery.
1 )7x Hang Clean + 7x Push Press @ 70% 1RM +
400 minute run(15sec Hard/15sec Less Hard) +
10 Burpees
2:00 minute Rest
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (not including 3rd-2min Rest period above)
2:00 minute C2 Row @ 450-500m pace +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (not including 3rd-2min Rest period above)
15m KB Bear Crawl +
15m OH Carry
* I plan to stretch on my own after each workout I hope (I think this is important for me). I would also like to foam roll on Mondays in between classes if I get the chance. I hope that is combined with yoga makes a huge difference in my flexibility.
* I plan to stretch on my own after each workout I hope (I think this is important for me). I would also like to foam roll on Mondays in between classes if I get the chance. I hope that is combined with yoga makes a huge difference in my flexibility.
Strength Outlook
Cycle 1
Week 1- Squat/Press/Deadlift 8-8-8
Week 2- Squat/Press/Deadlift 8-8-8
Week 3- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 2
Week 4- Squat/Press/Deadlift 8-8-8
Week 5- Squat/Press/Deadlift 8-8-8
Week 6- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 3
Week 7- Squat/Press/Deadlift 5-5-5
Week 8- Squat/Press/Deadlift 5-5-5
Week 9- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 4
Week 10- Squat/Press/Deadlift 3-3-3
Week 11- Squat/Press/Deadlift 3-3-3
Week 12- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 5
Week 13- Squat/Press/Deadlift 8-8-8
Week 14- Squat/Press/Deadlift 5-5-5
Week 15- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 6
Week 16- Squat/Press/Deadlift 3-3-3
Week 17- Squat/Press/Deadlift 8-8-8
Week 18- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 7
Week 19- Squat/Press/Deadlift 5-5-5
Week 20- Squat/Press/Deadlift 3-3-3
Week 21- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 8
Week 22- Squat/Press/Deadlift 8-8-8
Week 23- Squat/Press/Deadlift 5-5-5
Week 24- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 9
Week 25- Squat/Press/Deadlift 3-3-3
Week 26- Squat/Press/Deadlift 8-8-8
Week 27- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 1
Week 1- Squat/Press/Deadlift 8-8-8
Week 2- Squat/Press/Deadlift 8-8-8
Week 3- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 2
Week 4- Squat/Press/Deadlift 8-8-8
Week 5- Squat/Press/Deadlift 8-8-8
Week 6- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 3
Week 7- Squat/Press/Deadlift 5-5-5
Week 8- Squat/Press/Deadlift 5-5-5
Week 9- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 4
Week 10- Squat/Press/Deadlift 3-3-3
Week 11- Squat/Press/Deadlift 3-3-3
Week 12- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 5
Week 13- Squat/Press/Deadlift 8-8-8
Week 14- Squat/Press/Deadlift 5-5-5
Week 15- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 6
Week 16- Squat/Press/Deadlift 3-3-3
Week 17- Squat/Press/Deadlift 8-8-8
Week 18- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 7
Week 19- Squat/Press/Deadlift 5-5-5
Week 20- Squat/Press/Deadlift 3-3-3
Week 21- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 8
Week 22- Squat/Press/Deadlift 8-8-8
Week 23- Squat/Press/Deadlift 5-5-5
Week 24- F Squat/Push Press/ Sumo Deadlift 5-5-5
Cycle 9
Week 25- Squat/Press/Deadlift 3-3-3
Week 26- Squat/Press/Deadlift 8-8-8
Week 27- F Squat/Push Press/ Sumo Deadlift 5-5-5
Daily/Weekly Outlook
*there are three weeks in each cycle
WEEK 1-2 (the same back to back)
WEEK 1-2 (the same back to back)
Monday- OFF
Tuesday
Squat
WOD
CFE WOD
Wednesday
Yoga
Thursday
Press
WOD
CFE WOD
Friday
Deadlift
WOD
Saturday
Yoga or Long Endurance
Sunday
Yoga or Long Endurance
Squat
WOD
CFE WOD
Wednesday
Yoga
Thursday
Press
WOD
CFE WOD
Friday
Deadlift
WOD
Saturday
Yoga or Long Endurance
Sunday
Yoga or Long Endurance
WEEK 3
Monday- OFF Tuesday
Front Squat
WOD
CFE WOD
Wednesday
Yoga
Thursday
IWT – Interval Weight Training
CFE WOD
Friday
Sumo Deadlift
Push Press
WOD
Saturday
Yoga or Long Endurance
Sunday
Yoga or Long Endurance
Front Squat
WOD
CFE WOD
Wednesday
Yoga
Thursday
IWT – Interval Weight Training
CFE WOD
Friday
Sumo Deadlift
Push Press
WOD
Saturday
Yoga or Long Endurance
Sunday
Yoga or Long Endurance
Endurance Cycle
Week 1
Run- Interval/Tempo
Bike – Interval/Tempo
Run – Time Trial/Long
Week 2
Swim- Interval/Tempo
Run- Interval/Tempo
Swim- Time Trial/Long
Week 3
Bike – Interval/ Tempo
Swim- Interval/Tempo
Bike- Time Trial/Long
Week 1
Run- Interval/Tempo
Bike – Interval/Tempo
Run – Time Trial/Long
Week 2
Swim- Interval/Tempo
Run- Interval/Tempo
Swim- Time Trial/Long
Week 3
Bike – Interval/ Tempo
Swim- Interval/Tempo
Bike- Time Trial/Long
Strength Day Warm Ups
Squat and Press Workouts
Week 1
3 rounds
50 Double Unders
10 OH Squats
5-10 HSPU
10 Dead Hang Pull ups
10 Slurpees
10 GHD Sit Ups
10 GHD Back Extensions
Week 2
10 min - Quick feet
3 rounds
10 OH Squats
10 Good Mornings
10 Ring Pull Ups
10 Ring Dips
Inchworm Series – 1 for each round (3types)
Week 3
* do one of warm ups for each of the workouts
* One for the squat workout and one for the IWT workout
Deadlift Workouts
Squat and Press Workouts
Week 1
3 rounds
50 Double Unders
10 OH Squats
5-10 HSPU
10 Dead Hang Pull ups
10 Slurpees
10 GHD Sit Ups
10 GHD Back Extensions
Week 2
10 min - Quick feet
3 rounds
10 OH Squats
10 Good Mornings
10 Ring Pull Ups
10 Ring Dips
Inchworm Series – 1 for each round (3types)
Week 3
* do one of warm ups for each of the workouts
* One for the squat workout and one for the IWT workout
Deadlift Workouts
Week 1 - 3
1000m Row
Then
Hip
10 Leg Swings Forward
10 Leg Swings Backwards
10 Leg Swings Sideways
10 Split Squat Lunges
10 Lateral Lunges
10 Lateral Lunges -Toe Up
Reverse Lunge – with twist
Ankle
Ankle Mobility - against the cage
Pike Calf Stretch
Shoulder
Dislocates
Strength Day Cool Down Then
Hip
10 Leg Swings Forward
10 Leg Swings Backwards
10 Leg Swings Sideways
10 Split Squat Lunges
10 Lateral Lunges
10 Lateral Lunges -Toe Up
Reverse Lunge – with twist
Ankle
Ankle Mobility - against the cage
Pike Calf Stretch
Shoulder
Dislocates
Squat and Press days
* Alternate between various stretching programs
* Pick one depending on the time
Deadlift Days
Glute Activation Work
1) Squeeze glutes as hard as you can for 5 seconds (10x)
2) Bridges- legs on floor, squeeze but and raise hips for 5 seconds (10x)
3) Standing hip flexor/Glute activation- Pull leg back and stretch. When hip flexor releases squeeze glutes for 5 seconds (5x each leg)
4) Mule Kicks- bent over bench, kick leg back and up leading by squeezing your glute for 5 seconds (10x each leg)
5) Clams – Lie on your side, externally rotate upper leg by squeezing glutes.(10 each)
6) Birddogs- opposite arm/opposite leg (5 second holds 10X each)
7) Fire Hydrants- Combo of the birddog and the clam. Rotate up and out, kick out and bring it back in.
1) Squeeze glutes as hard as you can for 5 seconds (10x)
2) Bridges- legs on floor, squeeze but and raise hips for 5 seconds (10x)
3) Standing hip flexor/Glute activation- Pull leg back and stretch. When hip flexor releases squeeze glutes for 5 seconds (5x each leg)
4) Mule Kicks- bent over bench, kick leg back and up leading by squeezing your glute for 5 seconds (10x each leg)
5) Clams – Lie on your side, externally rotate upper leg by squeezing glutes.(10 each)
6) Birddogs- opposite arm/opposite leg (5 second holds 10X each)
7) Fire Hydrants- Combo of the birddog and the clam. Rotate up and out, kick out and bring it back in.
Endurance Warm Ups
Official CFE Warm Up:
Official CFE Warm Up:
Run:1/2 mile easy jog or equivalent for Swim/Bike/ C2.
Run: 3 sets of 3 different CrossFit Running drills of choice with brief (100-200m) jog
increasing to sprint between each. Follow up with 3 sprints <100m.>
Swim/Bike/ C2 : 3 sets of 3 different skill specific drills follow with equivalent distance like the run but are conducive to your sport. Finish with 3 short sprints of 80%, 90% and 100%. Recover completely and begin workout.
Endurance Cool Down
Foam Roller/Active Release work/Stretch
* There ya have it *
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