Lots of folks are starting the new year right!

Here are some changes we are making for 2013! Starting next week the new schedule goes into effect.
Monday –

9:00am – 10:00am – Strength & Conditioning

4:30 – Competitor Class (class designed for those who like competing in fitness events/competitions)

5:30pm – Strength & Conditioning

6:30pm – Strength & Conditioning

Tuesday –

6:00am – 7:00am – Strength & Conditioning

5:30pm – Strength & Conditioning

6:30pm – Strength & Conditioning

Wednesday –

9:00am – 10:00am – Strength & Conditioning

5:30pm – Strength & Conditioning

6:30pm – Strength & Conditioning

Thursday –

6:00am – 7:00am – Strength & Conditioning

5:30pm – Strength & Conditioning

6:30pm –Open Gym

Friday –

9:00am – 10:00am – Strength & Conditioning

5:30pm  – Strength & Conditioning

Saturday –

9:00am – 10:00am – PAIN CLINIC

Sunday – Open Gym (check the Facebook page to see the time each week)

*We anticipate adding back the 9am classes on Tues/Thurs in the Spring. If the demand grows we will add more 6am classes in the future. So now is the time to become a founding member of the dawn patrol!
*We have changed our Olympic lifting program. We are now offering that as an option during the main lift of the day 1-2 times a week. Also, don’t forget to use the open gym periods to work on your lift as well. For example, if the main lift for the day is front squat if you have completed an Olympic lifting intro course, you now have the option to work your squat cleans during the skill/lift portion. If you’re interested in learning the Olympic lifts, email zak@www.pskccrossfit.com to schedule your Olympic Lifting intro!

NEW STRENGTH PROGRAMMING:
Secondly, starting January 7th we will incorporate the following 6 week strength cycle/template during the Tues/Thurs classes.

For the first cycle the lower body lift will be the back squat, and the upper body lift will be the strict military press. As we always do, after the lifting portion is complete we will end in a conditioning workout

Week 1 – work technique and establish 1RM. Some of you are comfortable enough to go for a true 1 rep max (1RM), some of you may not be. No problem, you can calculate your 1RM based on a 2/3/4/5 rep max. For example, if someone’s 5RM on backsquat is 200lbs, their estimated 1RM is approximately 225. (Use this link for a 1RM calculator) So you would use 225 to base your numbers for the lifts.

Week 2 – 5 x 5 (5 sets of 5 reps) at 60% of 1RM. Using example above of a 225 max, the individual would do 5 x 5 at 135. (225 x .6 = 135)
Week 3 – 4 x 4 at 70% (e.g. 4 x 4 at 160)

Week 4 – 5 x 3 at 80% (e.g. 5 x 3 at 180)

Week 5 – 3 x 2 at 90% (e.g. 3 x 2 at 205)

Week 6 – Test out for new maxes

Week 7 – deload – no lifting

Week 8 – starts new cycle of different upper and lower body lifts

NOTES: This will require effort on your behalf. You will need to make a dedicated effort to be at the gym next Tuesday and Thursday to establish your numbers for the program. If you cannot make a Tues/Thurs class, get with a coach and make up your lifts during an open gym period.

You will also need to TRACK your numbers. You can use your phone, use wodstack, Facebook, whatever, USE SOMETHING. The following conversation should NEVER take place:

Coach: “Today is 4×4 at 70% of your max. Get your phone/calculator and set your bar up

Member: “I forgot my max.” or “I don’t know my numbers” or “I didn’t max” or my all time favorite “Hey, John/Jane how much are you lifting? I ‘ll just do that

If any of the above answers are given, our response will just simply be

 “GET ON THE AIRDYNE”.  Don’t be that guy…

We are going this route because we want a more dedicated system for strength training so you can see how much progress you’re making. Don’t worry the conditioning workouts won’t change; you’ll still get the same nasty variety of 3-30 minutes of the brutal master you so love.

Looking forward to a new year of awesomeness and getting the new classes and programming up and running!

Don’t forget this Saturday is “Share the Misery” Pain Clinic. Bring a friend for free! If you have someone that will be coming, show up at 845am and shoot  me an email (dale@www.pskccrossfit.com) so I can plan for a rough number of folks.

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