After experimenting with various loads it is time to put it to work. It is October and time to start training seriously for next year’s competitions. Now that CrossFit moved beyond the initial resistance against periodization, I put all my learnings into training for the fall/winter season. Rest days will likely increase from the 3 days on 1 day off to a weekly 3/1+2/1 format to keep intensity high. We will see…
October/November/December: Strength-Biased CrossFit
– heavy strength (80-90 reps) – Catalyst (Oly) 2 months then Wendler (Power) 1 month
– light/medium metcons (<20 minutes high intensity)
– light/medium endurance (<15 minutes high intensity)
January/February: Stamina-Biased CrossFit
– medium strength (20-40 reps) – alternate Oly/Power
– heavy metcons (20-40 minutes high intensity)
– light endurance (<10 minutes high intensity)
March: Beast Mode / CrossFit Open
– heavy strength (80-90 reps)
– heavy metcons (20-40 minutes high intensity)
– heavy endurance (20-30 minutes high intensity)
Extra Recovery Day before CrossFit Open days
April: Deload + Obstacle Race Period Starts
– light strength (20-30 reps)
– light metcons (<20 minutes high intensity)
– long endurance (<60 minutes medium intensity)
May/August: MetCon / Endurance Bias
– light strength (20-30 reps)
– medium metcons (<30 minutes high intensity)
– medium endurance (<20 minutes high intensity)
September: Deload for Fall/Winter
– light strength (20-30 reps)
– light metcons (<20 minutes high intensity)
– long endurance (<60 minutes medium intensity)
Today’s WOD
– SealFit Daily: Warrior Yoga, Meditation, Mental Drills
Endurance
– 1000m row then
– 4x30sec row sprint with 30sec rest [640m]
Strength
– Bear Complex 5×7 rounds [115 lbs]
MetCon
– Tabata sit-ups [126 reps]
– Tabata bench press 95 lbs [76 reps]
Pingback: And They Lived Callus Free Ever After… | RX THE WOD*
Pingback: Returning to Heavy Winter | RX THE WOD*
Pingback: Again Fast-er Fall Edition | RX THE WOD*
Pingback: Power Shift | RX THE WOD*
Pingback: Wendler Off Season Training | RX THE WOD*
Pingback: Downtime for Pit Crew | RX THE WOD*