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2016
09
19

Monday, September 19 – Programming Update

How we actually come up with programming.

How we actually come up with programming.

New Program!

Good afternoon Analogians and other interested readers! Let’s talk programming! For the past year, we have ben following the “Hyperfit” program. Hyperfit is an excellent program, it has been around for years and has sent scores of athletes to the CrossFit Games as individual competitors, age group competitors and in the team series. The strengths of the Hyperfit program are it’s comprehensive and systematic methodology. My issues with Hyperfit are that it tends to be geared toward elite level athletes participating in multi-day, multi-event competitions and then reverse engineered down to the rest of us. That’s not all bad but it’s not all good either. Hyperfit teaches you, as an athlete to hammer the same thing over and over until it turns to dust in your hands. This is effective but not always the most fun way to get fit. That being said, I think a year of Hyperfit has been tremendously beneficial to us and hopefully, by sticking to a program for an extended period of time, we have shown you that consistency is a virtue almost without parallel in the strength and conditioning world. A full year on the same, less than perfect program is far better for your overall training than jumping through five or six great programs in one year. Strength and conditioning adaptations take time, they are the definition of the long game. An individual’s success is not measured by a one off peak they get from “gymbro69’s ultimate 30 day squat program!” but by the collective fitness increases made year after year of¬†sustained, systematic work.

So, this brings us to our new program. Our new program may seem familiar to you because, it is based on our old program, Hyperfit. It is programmed by my brother, Andrew Gray (4XCrossFit Games appearances, once as individual, 3X as team captain). Andrew is one of the smartest and best programmers I know. He currently programs for a handful of gyms in the Seattle area and does individual programming for some of the North West region’s top individual competitors. Over the past year, we have shared insights on Hyperfit programming and tweaked it to what we consider to be, better. Volume has been slightly reduced, intensity increased. There are less repetitive WODs and more benchmarks. We have kept the same systematic approach to strength and gymnastic movements but altered the approach slightly as well. All in all, I believe this is a better program for our gym and we will see better results for our athletes across the board.

Everyday we will now have four levels of programming:

Level 3: This is for elite level competitors, regionals athletes and above

Level 2: This would be equivalent to RX at most boxes

L 1: Practically scaled WODs

Beginner: broad scaling for athletes new to CrossFit

Let’s take a look at today’s programming to see how this will work.

 

Monday, September 19th

WOD: Levels 2&3

5 rounds for time at (135/95):

15 DL

12 Hang Clean

9 Front Squats

6 Push jerks

Level 1:

5 rounds for time (light weight)

12 DL

10 Hang Clean

8 Front Squat

6 Push Jerk

Beginner:

3 rounds (very light!)

9 DL

8 Hang Clean

7 Front Squat

6 Push Jerk

Skill – This is where you will see the differences between levels (ad the similarities to Hyperfit)

L3:

Push Press 5X2

Muscle Clean & Press 5X3

2 PC+2PJ 2X2.2

C&J 5×1 technique focus (no more than 85%)

Row/Push progression*

GHD sit up hold 5×5 w/10second hold

L1&2:

Push Press 5X2

Beginner: Push Press technique

So as you can see, the level 3 program is fairly similar in approach to Hyperfit but with less volume anymore intensity. You may have also noticed the “row/push” progression.

We have some new progressions for you.

Progressions:

Name workout Progression Notes
P/D Stam 6 min OTM

5 Strict Pull-Ups

5 Strict Dips

Progression: +1/1

Once you have completed the full work on TWO consecuitive times it has come up, add 1 pull-up and 1 dip the next time. Change grip every round for pull-ups – overhand, underhand, one over/one under, wide, narrow etc. Strict Dips = quick pause at top and bottom. Ensure full ROM, big focus on dropping hips at the bottom.
P/D STR 6 min OTM

5 Strict  Weighted Pull-Ups

5 Strict Weighted Dips

Progression: +5lbs

Once you have completed the full work on TWO consecuitive times it has come up, add 5lbs of weight Same rules as P/D stam but with weight. Start with a weight you know you can complete and progress from there.
P/D Vol 8 min OTM

5 Butterfly C2B

5 Dips

Progression: +1/1

Once you have completed the full work ONE time, add 1 pull-up and 1 dip the next time. Focus on perfect form on butterfly – feet together. Kip the dips, no pauses required.
Row/Push 8 min OTM

5 Strict Ring Row

5 Plank Ring Push-Ups

Progression: +1/1

Once you have completed the full work on TWO consecuitive times it has come up, add 1 row and 1 push-up the next time. For Ring Rows, set bottom of rings about 12″ above top of box where feet are resting. Focus on perfect hollow body position throughout. For Ring Push-Ups, feet on 12″ box with bottom of rings about 4″ off ground. HUGE focus on body in perfect plank position – should feel like you are doing a decline push-up, keep elbows in. ZERO tolerence for bad form on this.
LRC/HSPU 6 min OTM

1 legless rope climb

3 Strict HSPUs

Progression: +1’/1

Start at 12′ for rope climbs. Every time you complete it, add 1 foot to the rope climb and 1 rep to the HSPUs next time. For Ring Rows, set bottom of rings about 12″ above top of box where feet are resting. Focus on perfect hollow body position throughout. For Ring Push-Ups, feet on 12″ box with bottom of rings about 4″ off ground. HUGE focus on body in perfect plank position – should feel like you are doing a decline push-up, keep elbows in. ZERO tolerence for bad form on this.
Name workout Progression Notes
LRC 6 min OTM

1 Legless rope climb

Progression: +1′ or -5s

Start at 12′ add 1 foot each time you complete it, until you can do 15′, then start shortening the intervals by 5 seconds (go to on 55s, then 50s etc. – still go for 6 min + any change total). Start wherever you know you can complete all intervals. Legless up, ok to use legs for the down. Regional standard: touch target, return both hands to rope, then legs can engage for return.
Name workout Progression Notes
RMU Vol 10 min AMRAP

2 on 20s

1 on 20s

1 on 40s

1 on 60s

Start with 2 unbroken on 20s, keep going on this until you fail, then go to 1 on 20s, once you fail, go to 1 on 40s, then 60s etc. Stop at 10 minutes.
RMU Stam MAX MU 5 sets, or 15 in as few sets as possible (whichever is great). 30s rest between sets See how many MUs you can get in 5 sets, no more than 30s rest between sets – game this to get the most total MUs – so not necessarily a max out on the first set. If you aren’t getting at least 15 total, keep going until you hit 15
RMU Strict 6 min OTM

1 strict MU

If you complete all work, decrease interval by 5s next time (on 55s, 50s, 45s etc. – continue to work for 6 min + any change total). If don’t have strict MUs – spend the time practicing various subs/transitions. Use regional standards for strict MU
Name workout Progression Notes
HSPU Stam MAX STRICT HSPU 5 sets, or 15 in as few sets as possible (whichever is great). 30s rest between sets See how many strict HSPUs you can get in 5 sets, no more than 30s rest between sets – game this to get the most total HSPUs – so not necessarily a max out on the first set. If you aren’t getting at least 15 total, keep going until you hit 15.
HSPU Def 5×5 OTM as deep as possible Every time you complete all work, increase depth next time. Start at a depth that you can complete all sets. Kipping HSPU from defecit. Each rep starts and finishes in the top position.
Name workout Progression Notes
HSW Prac 3:00 technique focus practice Spend some time in your hands practicing your walking.
HSW Stam Shoulder taps

8x20s on/40s rest

Focus is on smooth, continuous control, not speed/reps. Face away from wall and try to balance as much as you can only using the wall as needed.
HSW Test 3:00 as far as you can, 10ft intervals See how far you can get in 3:00, use 10ft interval rule – if you fall go back to the last 10′ mark you cleared.
Name workout Progression Notes
GM prog 3×50 GMs start with empty barbell, add 10lbs each time you complete all unbroken without too much difficulty, if it was a big struggle, stay where you are Controlled movement with focus on good back position, do not race through
HDL prog 3×50 halting DLs start with empty barbell, add 10lbs each time you complete all unbroken without too much difficulty, if it was a big struggle, stay where you are Halting DL = Just like a regular DL but stop once the bar is just above the knees then go back down (not allowed to stand up, if you stand up that is a break, also no resting the bar on the ground, touch and go only). Be controlled through all of these, it’s not about trying to fly through it fast.
JefCurl 5×5 Jefferson Curls start with empty barbell, add 5lbs each time you complete all unbroken with perfect form and little difficulty. If this feels tough, stick where you are. All about slow control on these, slower the better.

 

 

author: Jesse Gray