This has been communicated on the internal Facebook group but I know some aren't on there so sharing here. If anyone knows of someone who is not on Facebook please tag them in. If you are reading this and not in the internal CFR Facebook group please add Jamie or Hayley on Facebook and request to be added.
Posted Nov-14.
This has been communicated on the internal Facebook group but I know some aren't on there so sharing here. If anyone knows of someone who is not on Facebook please tag them in. If you are reading this and not in the internal CFR Facebook group please add Jamie or Hayley on Facebook and request to be added.
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Posted by Jamie Nov-14.
Hey guys!
The plan after test week.
The programme-
Well done in advance for completing the testing week.
For this phase there will be alot of focus on strength and power.
A rough guide line for how we are going to programme is as follows
Monday - Squat - skill - wod
Tuesday - Olympic lifting - power - wod
Wednesday - pressing - accessory work - wod
Thursday - team gains
Friday - deadlift - skill - wod
Saturday - team gains
For the squats, deadlifts and pressing we will be following the "mad cow" programme, this is a 12 week programme, ideally we would Squat 3 days a week but that wouldn't give you enough variety in the classes so There will be some Extra curricular lifting in open gym for you guys to complete of you want to as extra Squat sessions.
I will also put a skill session up every week for you guys to do as extra in open gym also.
https://www.madcow5x5.com/
This link will take you do the mad cow programme, put your 3rms in each category
Just put a random number in the barbell row and bench press (unless you know those numbers, we haven't tested these)
And these will be your weights we will use in the classes and in the open gym extra sessions.
We will follow the Mondays in the classes on the squats week by week, so it's your responsibility to do the other 2 squats sessions if you would like to during the week :)
Any questions please ask
Make sure you come to each class prepared with your numbers written down or in your head 💪💪
Make sure you come to each class prepared with your numbers written down or in your head 💪💪
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Those that I know are not on FB - please share with any others...
@James Osborn
@elliotnolan7
@Si Cornell
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Posted by myself 15-Nov
OPEN GYM: Regarding Jamie's post yesterday about the change in training program. In case anyone is unaware, I am generally in the gym every morning pretty early so if you want to get the extra squats in over the next 12 weeks Open Gym is available. During the week I am there no later than 6am until just after 7:30am when the class ends. I will be squatting Wednesdays and Fridays from about 6am. On the weekends, I am also in from about 6:30am so again, Open Gym is available. Saturdays the gym is fairly quiet until the class starts at 09:30am. Sundays, we are there until 9am then close for ~40mins to do the run and usually back until about 11:30. Feel free to message if you want to come in and confirm I'll be there - I am a creature of habit and don't often miss these sessions but good to check. These are just times I am there so other times are available when Jamie, Hayley and Lisa are in.
Squat gains 😃💪
Posted on Facebook 16-Nov by Jamie: Guys as you already know we are starting a new programme on Monday where I will be taking your test scores/levels and formulating a plan to achieve some gains. And Over the next week we need to finish taking your “mug shots” so I can place them on the photo board with your levels. Following on from the mad cow strength programme there will be programmed skill work and gymnastics. There will be various scales for the skill and gymnastics depending on your level, but please don’t be disheartened if your groups gymnastics is scaled “too much” as I’m doing this for your own safety. Ideally we shouldn’t kip unless we have 5 strict pull ups - this is because your shoulder gurdle does not yet poses the strength to support the demand of a kip Handstands - we shouldn’t be performing these until we have at least a 3/4 body weight push press, due to the weight that goes through our wrists. The goal through this next 12 weeks is to move you through the gymnastics making progress in the safest way possible and bringing up strength in those weaker areas so we can start teaching you these skills ✌️ 🙂 Looking forward to this next phase of training with you guys @elliotnolan7 @James Osborn [@Si Cornell]
@Sarah Hillon
Posted on Facebook 18-Nov following some questions:
MADCOW Questions - Match week.
Some questions this morning about what to select for Match week when filling out the MadCow numbers.
Match week relates to the rate of progression and what the programme will have you lifting at the end of the 12 weeks. As an example, if your 3rm was 100kg and you set the match week to 4 weeks, you will be lifting 100kg again by week 6. If you set the match week to 8 you would be lifting 100kg by week 10. Remember that this is sets of 5 so is a progression on your 3rm. The weight will then continue to progress through to week 12.
Everyone will be able to progress at a different rate. This will depend on frequency of training (squat specific, other CrossFit classes or outside training), existing training level and your ability to recover which again is unique to everyone and dependant on factors such as nutrition, sleep, stress, etc...
I would suspect a match week of 8 weeks would work quite well for many but its best to fill out your numbers then look at the full 12 weeks and see where the programme has you at week 12. If the final week or 2 (or more) look unrealistic, tweak the match week untit it looks like something you can work with. The programme is designed around continous progression over the 12 weeks so we want to avoid failing on sets. It is much better to progress slowly and safetly rather than go too aggressive with a proggramme like this. The 1st few weeks should look fairly manageable.
Also worth setting the Smallest plate option to 1.25 as that's what we have most of and will save you trying to find fractional plates. Hopefully the programme will round UP for you 😁💪
Any questions just ask
If you haven't filled out the numbers yet you can do at https://www.madcow5x5.com/
@alice-jordan
If anyone is feeling a little geeky and wants a spreadsheet version of MadCow, download this and put in your numbers.on the 1st tab.
If it helps, this spreadsheet is more geared to what we're doing in the gym for this strength cycle. It removes the bench and barbell row so has squat 1 (which we do in the class Mondays), squat 2 and squat 3 which are Open Gym options. Then it also has the OH press (Wednesdays) and deadlifts (Fridays). There is also an overhead squat on there as I want to develop this but that's not a gym focus in this cycle. The cells highlighted pink are all you would need to change. The Match week is probably ok for most at 7 or 8 but check the 12 weeks lifts and see what sounds achievable. Increase the match week if it seems too tough. The only metric I've added is total volume lifted which I generally find interesting - shows how much you've lifted as a total across all sets. Then of course I have a graph...that's just because I'm a data geek!
[@Amy Nolan]
@Jason Jones @Amber Ashby
@Tim Higham