With the Open behind us, it’s time to announce our next training cycle. Here at Thermal, CrossFit is about improving our health, increasing our overall fitness level and having a blast while doing it. While that will remain our focus no matter what types of workouts we do, it’s sometimes beneficial to add even more structure to our program. Looking at the strengths and weaknesses around our gym we’ve come up with an exciting eight week program called “Titan”. This new phase of training is designed to increase raw strength in the squat and press, while maintaining a high level of gymnastics proficiency and keeping our conditioning at its peak. Here are some details;
We’ll start the cycle by testing 1 rep maxes for both the front squat and strict press. We will then spend time each week focusing on those movements through working sets of various volume and percentages. For the next 8 weeks we will SQUAT EVERY MONDAY and we will PRESS EVERY THURSDAY. That is not to say that we won’t have constantly varied high intensity workouts 7 days per week – we will, but we must go into this phase knowing what to expect on dedicated strength training days. You will improve more across these movements by utilizing a structured weekly schedule of attack; PRs will be a result of increased strength over the course of the cycle as opposed to getting lucky in a daily WOD.
How do you get the most out of this phase? Show up on Monday’s and Thursday’s ready for strength. If you miss a day of the phase the Forge is available for make-up work. If you fall behind you will always be able to jump back in, as each day’s work will be percentage based. The only requirement is that you do take the time to find a 1RM, even if you miss it on April 3rd or April 6th.
On days other than Monday and Thursday, we’ll keep it constantly varied. Gymnastics work, long Met-cons, core, and Oly movements will be spread out through the rest of the week. We’ll also see the return of “Partner Saturday” as well as “Country Club” during the Titan phase.
We’re looking forward to you all getting stronger over the next 2 months; you’ll have the support of the coaching staff and each other the entire way. Let’s get strong, let’s have fun, and let’s move some weight!!