Thought of the Week
Testing Week, Week Two! And Onward Programming
Week 2 of Testing Week is upon us. As you’ll see below we are leaving the sessions as something of a surprise. There seemed to be a lot of cherry picking going on last week. Tuesday evenings at Old St are traditionally our busiest class, it’s often oversubscribed, however, last week we only had seven of you turn up to the Tuesday evening class. Get in and get involved!
Regular Programming recommences next Monday. The layout of the week will remain similar to what it was pre-open (more will be written up about this next week). What is important to take note of is that we are adding supplemental work or bolt-ons to the regular programming. A lot of you often ask if there is anything extra you can do on top of your regular training. We often answer with “It’s not just about how much training you can do but more importantly about how much training you can recover from!”.
The first goal should be to build up to the full programme. This includes Thursday’s mobility/recovery day and using Sunday’s as an active recovery day – get out of the gym! Then I would suggest ROMWODing daily. If you are able to fit all the above in with your job, sleep and life in general, then you can add the additional work. There will be daily additional work, this would ideally be performed before or after the daily session as prescribed but can be performed whenever you can get it in. For example, but not necessarily recommended, you could do all the additional pieces as one larger additional session.
Each week there will be additional weightlifting, strength, gymnastics and cardiovascular work. You do not need to add it all, but you can. As an order of priority:
– build up to regular six days of programming
– add in recovery work everyday (ROMWOD)
– add an additional piece each week
– make sure you are recovering well!
We will get more information to you via the Facebook group page. As always if you have any questions ask a Coach!
Monday 11th April
Tuesday 12th April
Strength + Gymnastic testing
Wednesday 13th April
Classic CrossFit MetCon test
Thursday 14th April
Gymnastics, Skills & Mobility
Mobility and Restoration
Friday 15th April
Clean and Jerk Testing
(a1) Clean and Jerk – 10 minutes to build to a 1RM
(a2) Clean and Jerk Accuracy Test – 8×1 EMOTM at 85% of (a1)
(b) Deadlift – 10 minutes to build to a 1RM
Saturday 16th April
Longer MetCon testing