With the CF Open upon us we are starting a new training cycle. This new cycle combines the best of the skills, mobility, strength, power, hypertrophy, and conditioning past programming and makes all of the movements and skills available to everybody. This will be a little different from what we have done in the past. The days will cycle differently, so we wont be lifting the same things on the same days of the week. For example, in the last cycle we had people who worked on Saturdays and were unable to come in and hit back squats and our max Oly days. Now with the new rotating days, people will be able to hit everything at least once a week.
That being said, monitor your wellness, fitness, and guard against overtraining. Choose your five days and be diligent about taking your scheduled rest days. If you are feeling overly worn out, or your recovery is suffering, take an unscheduled rest day, talk to coach, and figure out what you need to do differently.
You all are in the best shape possible for the open, and we will be maintaining enough conditioning to keep you semi-peaked and sufficiently rested and recovered for the Open workout each week.
We will do the open workout on Fridays in all group classes. There shouldn’t be anybody needing to do any re-do’s or make-ups. I will not be scheduling any make up times and if you have an emergency or think that you are a special, beautiful and unique snowflake (hint: you aren’t – just ask Tyler Durden) you will need to schedule a make up with Blaze, Jenny, or David directly; which they may or may not do out of the goodness of their heart.
If you don’t know what the Open is, check out the website, ask a coach, and decide if you want to register. I think it a good thing for everybody to participate in for only $20 – think of it as “league night”. Like I said, we will all be doing the workouts on Fridays anyways, you may as well receive your international recognition on the leader board and compete with your friends and the “fittest on earth”.
At the same time we are bringing back the comp team additional work, which is usually higher-level gymnastics skill work and some additional Weightlifting programming. This material is always in blue and not part of the group class workout. You must be cleared by Coach to incorporate this work into your program.
The Accessory (hyperferocity) work is back as well, for those who would like to a) build some beach muscles, b) add some additional volume to their training regimen, c) build and strengthen the agonist/antagonist muscle groups to help minimize injury risk and strengthen all push/pull movements. This is listed in orange, and again you need to discuss adding this to your training regimen with Coach before starting.