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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 10-24-2011, 01:23 PM   #1
Kevin McCahill
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I know I know constantly varied but…the program is the constant.

I have been programming with a central base that I follow.
First off, I highly value the Olympic lifts. So, each week I make sure my clients…
Squat twice – one heavy back or front squat (5x3) and the other built into a skill, metcon, ticket in, or ticket out. (wall balls, goblet squat, DB squats, sandbag squat etc.)
Deadlift once – heavy 5x1 (maybe ditch the heavy every 5 weeks and program a barbell, kettlebell, suitcase deadlift into a metcon.)
Clean once – barbell, medball, kettlebell whatever… just get them cleaning each week.
Overhead Press once – could be heavy strength element or could be in a metcon-skill. Any kind works – thruster, DB press, push press, push jerk, handstand push up, etc

I feel that this style will build strength and exposure to the Olympic lifts and leaves room for gymnastics and endurance focused days. I sprinkle barbell, DB, and KB snatch moves but they are not part of my base programming.

Anyone have a “must have days in the week” in their programming that I missed? Feedback?
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Old 10-24-2011, 01:28 PM   #2
Daniel Wheeler
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Re: I know I know constantly varied but…the program is the constant.

Squat often...
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Old 10-24-2011, 01:36 PM   #3
Jason Wallis
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Re: I know I know constantly varied but…the program is the constant.

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Squat often...
...and heavy
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Old 10-24-2011, 01:41 PM   #4
Struan Potter
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Re: I know I know constantly varied but…the program is the constant.

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...and heavy
Every day
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Old 10-24-2011, 01:54 PM   #5
Michael Loucas
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Re: I know I know constantly varied but…the program is the constant.

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Every day
...twice a day (ok I'm kidding just wanted to fit in)
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Old 10-24-2011, 02:03 PM   #6
Matthew Reilly
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Re: I know I know constantly varied but…the program is the constant.

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Originally Posted by Kevin McCahill View Post
I have been programming with a central base that I follow.
First off, I highly value the Olympic lifts.
Then where are they?


Quote:
So, each week I make sure my clients…
Squat twice – one heavy back or front squat (5x3) and the other built into a skill, metcon, ticket in, or ticket out. (wall balls, goblet squat, DB squats, sandbag squat etc.)
Deadlift once – heavy 5x1 (maybe ditch the heavy every 5 weeks and program a barbell, kettlebell, suitcase deadlift into a metcon.)
Clean once – barbell, medball, kettlebell whatever… just get them cleaning each week.
Overhead Press once – could be heavy strength element or could be in a metcon-skill. Any kind works – thruster, DB press, push press, push jerk, handstand push up, etc

I feel that this style will build strength and exposure to the Olympic lifts and leaves room for gymnastics and endurance focused days. I sprinkle barbell, DB, and KB snatch moves but they are not part of my base programming.
Only cleaning once per week won't do much for the olympic lifts. And doing cleans and snatches with medicine balls, kettlebells, and dumbbells don't count.
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Old 10-24-2011, 02:27 PM   #7
Struan Potter
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Re: I know I know constantly varied but…the program is the constant.

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...twice a day (ok I'm kidding just wanted to fit in)
That's only for qualified and full time badmen like all Bulgarians and the peeps at Average Broz Gym
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Old 10-24-2011, 03:15 PM   #8
Daniel Wheeler
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Re: I know I know constantly varied but…the program is the constant.

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That's only for qualified and full time badmen like all Bulgarians and the peeps at Average Broz Gym
Well played good sir.
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Old 10-24-2011, 03:29 PM   #9
Robert Fabsik
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Re: I know I know constantly varied but…the program is the constant.

I like to add a heavy carry, drag or push. Sandbag carries, sled pulls, farmer's walks, Prowler Pushes or tire flips.

Having that heavy consistent strain is a way most lifting and WODs are not worked.

The other key exercises/areas you covered hit the other issues I'm always concerned about if you do them with intensity (core/post chain/back), with maybe the exception of the neck.
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Old 10-24-2011, 03:42 PM   #10
Collin Thompson
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Re: I know I know constantly varied but…the program is the constant.

Agree with the lack of oly lifts if that's where your heart is. Also depending on your clients they might not appreciate the lack of horizontal push movements.
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