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In this episode you’ll learn how I’m changing my CrossFit training program to optimize results, plus…
- Why why I’m changing things back to my bodybuilding days.
- How I decided to prioritize certain parts of my training.
- Where you can find what I’m doing.
- How you can optimize your CrossFit training program.
- And much, much more.
A little reflection from this CrossFit Open season, and the year as a whole…
I finished 11th in the North West 35-39 division. 137th in the North West overall.
What I’ve learned over the last 5+ years of doing CrossFit is that there is no perfect program for anyone, and that you need to make sure that you’re having fun. And the only way you can get to a program that is going to be as close to perfect as possible for you is to have some program specifically for you, which is a VERY tough job.
For this reason I’m going to start a very specific strength program based off of past programs that have brought me results.
Here’s what I have in mind…
DoggCrapp Training Method
* http://jcdfitness.com/2008/12/doggcrapp-training-a-bodybuilding-program/
* Progressive overload
* Low volume/high frequency
* This is compared to bodybuilding training, but the frequency isn’t that high for CrossFit
* Rest pause sets
* Aim for 11-15 reps total
* Extreme stretching
* Loaded stretching for 60-90 seconds
* Blasting and cruising
Oly Lifting
* Prioritize heavy snatch and clean & jerk once per week. Just go heavy.
* The most progress I’ve ever made on my Olympic lifts was when we were just lifting to today’s heavy single once per week. Usually on Friday afternoons.
Invictus Competition Program
* http://www.crossfitinvictus.com/wod/
* This is a great program that we used at StoneWay CrossFit to help get our team to 8th place in the Region in 2014.
* The people and culture at this gym are second to none, and if you get a chance to train at any of their gyms you are lucky to do so.
* The downside that I found in this programing (after doing it for 2+ years) is there tends to be a lack of conditioning. That is unless condition is your strong suit, and you always have it. Every year leading into the CrossFit Open I felt like I wasn’t ready for the conditioning required.
Misfit Athletics
* https://misfitathletics.com/blog/
* This program is fantastic because it offers options for different athletes. So, if you’re the type of athlete that needs extra strength work, or an extra conditioning piece… you’ll have the option to do something specific for your needs.
* The guys who program this blog are super nice, and I would highly recommend attending one of their training camps if you get the chance.
* The downside to this program is that the programers don’t always do a great job of putting themselves into the athletes shoes from a recovery perspective, and sometimes they will overload muscle groups in a way that most athletes don’t get better from.
Comp Training
* http://comptrain.co/individuals/home/
* This the Ben Bergeron training program, and Ben coaches some of today’s top CrossFit athletes.
* I have never followed this program for any significant period of time. The volume of this program is insanely high. But the reason I will be including it is because the weight loads they prescribe during metcons can get really heavy, and fun!
* I haven’t done this program so I don’t have any solid upsides or downsides to list (yet).
I will also follow anything else that sounds fun along the way, including programing team workouts on most Saturday’s.
Resources and links mentioned in this podcast
– DoggCrapp Training Method
– Invictus
– Misfit Athletics
– Built By Bergeron Comp Training
– InsideTracker.com – Use code ALLAROUNDJOE for a discount.
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you.
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