Competitors Programming and the open. 2/25-3/2

The Open and adjusting intensity:

If you want to do your absolute best in the open like me :), it is important to taper your training so that you can produce maximum intensity on Saturday and possibly again on Monday if you want to redo your effort. For example, Friday’s class should be done at a very low level of intensity to stay prepared for Saturday (you shouldn’t get very out of breath and your muscles shouldn’t begin burning during class). Wednesday’s class may be hit at a high intensity, but tapering back your effort should begin on Thursday and then minimal intensity given during class on Friday. Check out the link regarding tapering your training with a nice visual.

Preparing for the open throughout the week

Redoing workouts:

If you are competing in the open over the next five weeks, check out this article regarding repeating workouts, and your mentality going into each attempt:

Redoing open workouts  

 

Monday – Weakness Development/mobility or 19.1 repeat 

Weakness #1 :

sets: EMOM for 10-15 minutes

odd minutes: weakness #1 work (see reps)

even minutes: 15/12 calorie air bike hard effort

reps: challenging number of perfect reps of your weakness

mobility: foam roll lower body (calves, quads, flutes) 10-15 minutes

OR

19.1 repeat effort

Tuesday: Monostructural day

Running Conditioning
4 x 200 m run

2 x 400 m run

1 x 800 m run

Context: put forth about 80% effort throughout.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets: 4 sets of ____ reps

reps: challenging number of reps based upon your weakness and abilities at that weakness.

Time: 15 minutes

Mobility: Throacic mobility work with foam roller for 10 minutes.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Squat clean thruster TnG

2-2-2-2-2-2-2

context: sets of 2 should be at 80 percent of your heaviest thruster.  Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.2 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weakness EMOM

mobility: hip and ankle banded distraction work, 15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

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