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    CrossFit Wichita Falls Program

    Uploaded by

    ehuesman
    The CrossFit Wichita Falls program follows a carefully designed plan that revolves around progressive barbell training to build strength and two to three metabolic conditioning workouts per week. The program is a mix of barbell training and metabolic conditioning with no specific goals, aiming for general physical preparedness. Strength training takes precedence and forms the foundation, as strength increases all physical attributes and abilities. Metabolic conditioning workouts are kept under 10 minutes and vary the exercises performed at a high intensity with minimal rest. The strength training consists of squats, presses, chins, power cleans, bench presses and deadlifts performed in a linear progression model with weight increases each session.

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    CrossFit Wichita Falls Program

    Uploaded by

    ehuesman
    361 views5 pages
    The CrossFit Wichita Falls program follows a carefully designed plan that revolves around progressive barbell training to build strength and two to three metabolic conditioning workouts per week. The program is a mix of barbell training and metabolic conditioning with no specific goals, aiming for general physical preparedness. Strength training takes precedence and forms the foundation, as strength increases all physical attributes and abilities. Metabolic conditioning workouts are kept under 10 minutes and vary the exercises performed at a high intensity with minimal rest. The strength training consists of squats, presses, chins, power cleans, bench presses and deadlifts performed in a linear progression model with weight increases each session.

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    The CrossFit Wichita Falls program follows a carefully designed plan that revolves around progressive barbell training to build strength and two to three metabolic conditioning workouts per week. The program is a mix of barbell training and metabolic conditioning with no specific goals, aiming for general physical preparedness. Strength training takes precedence and forms the foundation, as strength increases all physical attributes and abilities. Metabolic conditioning workouts are kept under 10 minutes and vary the exercises performed at a high intensity with minimal rest. The strength training consists of squats, presses, chins, power cleans, bench presses and deadlifts performed in a linear progression model with weight increases each session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    361 views5 pages

    CrossFit Wichita Falls Program

    Uploaded by

    ehuesman
    The CrossFit Wichita Falls program follows a carefully designed plan that revolves around progressive barbell training to build strength and two to three metabolic conditioning workouts per week. The program is a mix of barbell training and metabolic conditioning with no specific goals, aiming for general physical preparedness. Strength training takes precedence and forms the foundation, as strength increases all physical attributes and abilities. Metabolic conditioning workouts are kept under 10 minutes and vary the exercises performed at a high intensity with minimal rest. The strength training consists of squats, presses, chins, power cleans, bench presses and deadlifts performed in a linear progression model with weight increases each session.

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    The program focuses on increasing strength through barbell training and improving metabolic conditioning. It follows a general physical preparedness approach with the goal of driving overall adaptation and performance.

    The program consists of barbell exercises like squats, presses, and deadlifts performed for sets and reps. It also includes metabolic conditioning workouts 2-3 times per week. Pulling exercises and pressing exercises are alternated on different days.

    Exercises are progressively overloaded by increasing weight every workout. The weight increases by 2.5-5kg each session to continually challenge the body. The intensity of metabolic conditioning workouts is also periodized.

    The CrossFit Wichita Falls Program

    Recently I lost interest in posting repetitive daily updates to the CrossFit Wichita
    Falls website. We follow a carefully made program that revolves around
    progressive loading barbell training and two, maybe three, metabolic conditioning
    workouts a week. I will outline this program here. Future posts on this website will
    share my weekly thoughts on the success (or lack thereof) regarding the
    programming as well as the experience, thought, research, study, conversation,
    and experimentation that goes on in our gym.

    The CrossFit Wichita Falls program is a mix of barbell training to increase


    strength and metabolic conditioning. It has no specific goal and can be
    considered a general physical preparedness (GPP) program. Understanding the
    fundamental nature of strength helps validate the inclusion of barbell training.
    Every physical attribute is directly correlated with and limited by strength. The
    most efficient way to increase all physical attributes is to increase strength
    because strength is the fundamental capacity.

    Metabolic conditioning is a collection of movements that are organized to A)


    produce and maintain a high metabolic output relative to the amount of time it is
    performed and B) minimize any required recovery necessary, if any, between
    bouts of said high output. A resulting adaptation of this process is the body’s
    ability to mobilize and distribute resources efficiently and effectively. Even though
    metabolic conditioning is an important aspect of performance, it must be
    understood that its expression is strength-dependent. As strength improves, the
    effort to maintain an output becomes a smaller fraction of absolute strength. It is
    relatively easy to improve metabolic conditioning quickly once increases in
    strength and lean body mass are in place. Therefore strength always maintains
    precedence over metabolic conditioning in a training program.
    Understanding the General Adaptation Syndrome (Hans Selye, 1936) is
    imperative to constructing an optimal training program. To summarize, the body
    undergoes a sub-lethal stress, recovers from the stress, and adapts to that stress
    so that it can handle it in the future. This biological process is necessary for
    survival as well as getting more strong and conditioned. Every aspect of an
    optimal training program exists to drive a subsequent adaptation in improved
    performance. Lastly, the theoretical and practical experience gained from
    coaching this program daily drives adaptations in the program itself to make it
    more effective.
    The CrossFit Wichita Falls program is as follows:

    Monday
    Squat – Weight lifted x 5 reps x 3 sets, sets across
    (Increasing 2.5kg per workout)
    Press – 5x3, sets across
    (Increasing 2.5kg per workout)
    Chins/Pull-ups – 3 sets of as many reps as possible
    (Performed from a dead hang and with body weight initially)

    Tuesday
    Power Clean – 3x5, sets across
    (Increasing 2.5kg per workout)
    Met-con

    Wednesday
    Off Day or Skill Day

    Thursday
    Squat – 5x3, sets across
    (Increasing 2.5kg per workout)
    Bench Press – 5x3, sets across
    (Increasing 2.5kg per workout)

    Friday
    Deadlift – 5x1
    (Increasing 2.5kg to 5kg per workout)
    Met-con
    Notes:
    “Sets across” means performing the same amount of weight for all of the working
    sets

    · Met-cons will not be in excess of 10 minutes and typically stay in a range of 6 to


    8 minutes

    · The pulling exercises (Power Clean and Deadlift) were originally programmed
    for Monday and Thursday. This would essentially make them workouts A and B
    on the novice linear progression model outlined in Practical Programming for
    Strength Training (Rippetoe & Kilgore, 2006). However, time became the
    limiting factor in completing the exercises, so moving them to the following day
    was the logical solution to include them in the program.

    · Skill day can include activities such as POSE running skills, active rest,
    stretching, massage or other necessary rehabilitation, learning about conceptual
    frameworks concerning training or nutrition through lecture, and/or hanging out.
    These are some of the Met-Cons from the old site:

    5 rounds for time (After Power Clean workout)


    - 10 dumbbell hang power snatches
    - 10 Kettlebell swings
    - 7 pull-ups

    200 m running repeats with 1 minute rest periods (After Power Clean Workout)
    Repeated 4 to 6 times, depending on the individual

    4 rounds for time (After the Deadlift Workout):


    5 Power cleans
    250 m row

    5 Rounds for Time (after a Deadlift workout):


    250m Row
    5 Pull Ups
    15 Push Ups

    5 Round for time of (after a Deadlift workout):


    250m row
    5 pull-ups
    15 push-ups

    4 Rounds for time of (after a Power Clean workout):


    10 DB Power snatches
    10 KB Swings
    10 Air squat

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