TRAINING OUTLINE FOR 2013!! WHO IS IN?!!

TIME FOR FOCUS ON 2013 GAMES TO BEGIN!

A little rant first...

Ok, COMPETITVE Crossfit training is WAYYYYY different than training Crossfit for general, everyday, real-life fitness...

When training specifically for the competitive side of Crossfit we must block the entire year up into different cycles, each with their own emphasis... This is similar to what you do when training a team for a specific sport... There is an active recovery phase right after the season concludes, an off season, then pre-season then finally obviously in-season... Crossfit has very much turned into a sport in knowing exactly when we need to be ready to compete at our highest (Feb-March for the Open and May-June for the Regional)...

That being said people ROUTINELY make the mistake of trying to train at the pre-season level of training (high intensity & high volume) all year long which leads to overtraining, boredom (starts to turn into a job) & worst case, injury...

So here is the rough plan for the next year...

Obviously, I have just hit my "active recovery" phase since Regionals just ended so my training will be pretty scattered for the next 2-4 weeks... For our gym, we are about to begin the off-season phase of training...

Here's what this means for you...
1.) The next 4-6 months should be devoted to STRENGTH & POWER development (think meathead Joe on this one :)) along with refining skills and working ones you haven't mastered yet (rings, HSPUs, Kipping pull ups, etc)... This needs to be a slow and steady progress as strength takes A LOT longer to gain than conditioning does...
2.) That takes us to November at which point we start really hammering Olympic movements & power endurance development (think of the WODs when we do 1-2 reps each min on the min, etc) along with really hammering your weakest gymnastics movements for 1-2 months, but increasing the volume...
3.) We are now up to January... This puts us about 6-8 weeks out from the Open... NOW is when we start pounding the volume in and hitting workouts across all different time domains, with movements that are more likely to pop up in the Open & potentially doing double WOD days a few times a week...
4.) Feb-March... Open time! The weeks focus will be getting the highest score possible for that weeks Open WOD, but with an eye on what's to come also since training can not stop for one WOD when we have five total weeks of the Open...
5.) Regionals... WHEN THE TEAM MAKES IT NEXT YEAR ... Training changes to harder, faster & HEAVIER WODs because regionals are a completely different animal than the Open...

Here's the outline for those of you looking to train for next season and it's a great plan for those of you just looking to get better also...

So WHO IS IN FOR 2013??!!