Competitors Programming – working weaknesses 2/18-2/24

New Focus for this blog: After attending the CrossFit Level 2 seminar with Michael, I have come to realize that identifying and correcting weaknesses should be at the forefront of adding in additional work to our classes.  It is now your job to identify two weaknesses that you wish to improve. We will work on improving these weaknesses through sets and EMOM style workouts after classes three days of the week. I will also program two additional workouts to be done with intensity for the other two days of the week. For your reference, my two weaknesses to work toward will be:

1. Squatting with an upright torso

2. Kipping gymnastics movements

Think of your weaknesses at your 2 most “limiting factors” and then movements that address those limiting factors would be those you practice. If you have any questions about what weaknesses to identify or how to work on improving your specific weaknesses please let me, Michael, or any other coach at the gym know so that we can help you get better. This layout follows the premise that More is not always Better with regards to movement and improving your abilities as a Crossfit athlete.

Article regarding the importance of improving limiting factors/weaknesses

This week I will write in what I did for a reference to develop your program.

Monday – Weakness Development/mobility 

Weakness #1 :

sets: 3-5 sets

reps: challenging number of perfect reps of your weakness

time: 15 minutes

me: 3 sets of superset:

10 air squat, 10 squat with a plate out front, 10 single arm overhead squats with dumbbell

mobility: banded distractions; lower body time: 15 minutes

Tuesday: Monostructural day

Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row

Context: row hard.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets/reps: E2MOM style workout where you hit a challenging number of reps

Time: 15 minutes

me: 5 sets of 5 ring muscle ups

one set done every 1:30.

Mobility: Smashing back/lats for 15 minutes

Friday: Heavy Day 

Split Jerk

3-3-3-3-3-3-3

context: sets of 3 should be at 70-80 percent. Take time to get yourself to your “working” sets and hit one set every 2:00.

Saturday: Weakness Deveopment/mobility 

Weakness #1 + weakness #2

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

me: EMOM x 12: alternating movements each minute

10-15 kipping HSPU , 10 OHS with empty barbell

mobility: smashing lower body

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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