Ballston CrossFit » July 2019 Programming Block

July 2019 Programming Block

New Programming Block Starts Today!

Starting Monday, July 1, we will begin a new block of programming at BCF and CF Route 7. This programming block will be one month long, ending August 4.

The goal for this block of strength programming will be to increase our peak strength. Peak strengthis the maximal ability to produce force or, in the simplest terms, the heaviest weights you can lift. During this block there will also be an increased focus on the snatch and the clean and jerk. These lifts are extremely effective for testing maximal strength and power. 

Some overall themes you can expect to see in our strength training this block are:

  • More Olympic weightlifting (snatches and clean and jerks)
  • Full Olympic lifts (squat cleans/snatches from ground, split jerks, etc.)
  • Lower repetitions (mostly 1-3 rep range)
  • Frequent squatting (back and front)

During this time, our approach to the conditioning portion of our program will begin to shift its focus from aerobic to anaerobic capacity. Here is a quick description from the Concept 2 website of how these two energy systems differ: “During aerobic metabolism, your body creates energy by burning carbohydrates and fats in the presence of oxygen and produces carbon dioxide and water as by-products (breathing and sweating). Most of our daily activities are fueled by aerobic metabolism. Anaerobic metabolism kicks in when exercise intensity is greatly increased, and the aerobic system can no longer keep up with the body’s energy demand. This is the point at which we cross the AT. During anaerobic metabolism, the body burns stored sugars to supply the additional energy needed, and lactic acid is produced faster than it can be metabolized. Muscle pain, burning and fatigue make anaerobic energy expenditure difficult to sustain for longer than a few minutes.

Some overall themes you can expect to see in our conditioning this block are:

  • Fewer long metcons (25 min+)
  • More sprint-style metcons (2-5 min)
  • Most metcons in 7-15 min time domain
  • More short interval metcons

The reasons for the direction of this block of our programming are as follows:

  • You have all seriously developed your ability to move heavy weights by increasing your General Strength and you have also greatly improved your lifting technique since we started our training blocks after the CrossFit Open. We will take advantage of this positive momentum and continue to refine attributes by lifting heavier weights at a lower volume (less reps/set).
  • We want to put all this newly developed strength to use in a more dynamic and technical way by focusing in on the Olympic weightlifting movements (Snatch and Clean and Jerk) and seeing what you are all capable of!
  • The past two month we have been grinding through many long workouts in order to develop our Aerobic capacity. This has created a large base of capacity that allows you to work harder and recover more quickly. We will build off this by transitioning into more anaerobic focused training. 

As we look to the rest of 2019, you can expect to see us continue building on the strength and conditioning work that will happen in this block. We will continue with low volume, heavy lifting through the Fall and the CrossFit Open in order to maintain our strength. We will begin to focus more on Gymnastics and CrossFit-specific skills as we approach the CrossFit Open in October.

We are excited to roll out this new programming and see all the improvements that our members will make!

If you have questions or comments, please let us know.

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