TRAINING CYCLE UPDATE
A huge congrats to all that re-tested their pull ups Monday. We saw some amazing strength (and form) gains and people had some huge breakthroughs.
We had people downgrade bands or lose bands entirely. And some who went RX the first go-around shaved LOTS of time from their scores. It is clear that when you come often, embrace the programming and work hard, magic happens!
We will continue to work on pull up efficiency and strength (as it is such a core movement) but we are also shifting into a NEW strength cycle! Drum roll please…
THE SPLIT JERK CYCLE STARTS TUESDAY!
While our general philosophy is to build your overall fitness through our everyday CrossFit training (constantly varied, functional movements performed at high intensity) we also believe in focused training. That is, focusing on movements that tend to be a weakness, could require more skill or that will assist in other aspects of your training.
We’ve done strength cycles for the Power Clean, Squat Clean, Deadlift, OHS and Back Squats (to name a few) and now we focus our attention on the Split Jerk. We chose this because it requires terrific speed and agile footwork to be successful and we, as a gym, need to build those capacities. It also requires significant core strength to hold a heavy load overhead, so it is so much of a total body demand than just “putting something overhead”. Lastly, the change in direction to drive yourself under the bar is something that translates to many of our lifts (the snatch and clean, to name a few).
Today we will determine a new One Rep Max Split Jerk (coming off the rack) so you are not limited by you ability to Clean. We look forward to working with all of you during the coming weeks to master the Split Jerk!
Take 15 minutes to find a 1 RM Split Jerk
**Work on footwork and dive under the bar, every single time.**
Fitness: 95/65 (25 Doubles or 100 Singles)
RX: 115/75 (50 Doubles)
RX+: 135/95 (75 Doubles)
Cove Coaches Tip: You should have 1:30 to 2:00 minutes for the barbell work. If the doubles take you 2:00 minutes, please scale down. The aim is to work barbell cycling while fatigued today. You will be tired coming off the rope but keep good form and technique and try to hold on and string reps together.
The kettle bells anxiously await their athletes to take them for a walk…