New 12-week Strength Cycle Starting July 3rd

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Hello CFGB Community –
The next three months of programming will incorporate a 12-week power lifting strength cycle.  The load builds progressively week to week – with changes in the %-of-1RM and the number of reps performed.  Weeks 5, 9, and 11 are deload weeks with slightly less load.  Week 13 is a transition week and a rest from the heavier lifting.  The featured powerlifting movements are BACK SQUAT, FRONT SQUAT, and PUSH PRESS.  These were chosen because of the higher transference towards our functional fitness and other CrossFit movements (strength and power).
Typically, each strength wod (SWOD) will consist of 5 sets.  Allowing for enough rest and recovery between sets, as well as accounting for set-up and tear-down time, please allow 20 minutes for each SWOD session.  The presumed rest between each set is approximately 2-minutes.  You would *not* time your rest intervals, but instead, you would rest-as-needed between sets.
Typically, when ever possible the SWODs will be scheduled for Monday (Back Squat), Tuesday (Push-Press), Friday (Front Squat)  for one week, and then alternate with a Tuesday (Back Squat), Thursday (Front Squat), Friday (Push-Press) the following week.  We are doing this to be sure that everyone receives some balanced amount of strength training regardless of which days they typically attend during the week.  However, please note that we did need to make some adjustments to avoid some incompatible pairings with the WOD.
The class structure on days that contain a SWOD will necessarily change the amount of time available for skills, and cool-down/mobility.
Here is a general breakdown of a class for a day with a SWOD compared with a day without a SWOD.  Please take note of the difference.
Warm-Up – 5 to 8 minutes
Strength WOD: 20 minutes
Skills/Demo: 5 minutes
WOD: 20 minutes
Cool down – 5 minutes
Warm-Up – 5 to 8 minutes
Skills: 20 minutes
WOD: 20 minutes
Cool down – 10 minutes
Of course, not all WODs will be 20-minutes, so some adjustment is expected day to day.
You may see time caps specified for WODs.  Athletes should view time-caps as an achievable challenge.  What I mean by that is that the athletes should view the time-cap as a challenge and strive to complete the WOD in the allotted time. If scaled appropriately, most athletes will complete at or near the time-cap, but not always.  If you are not able to finish a WOD within a time cap – don’t feel badly.  That is to be expected from time to time and may be an indication that the time cap was too short 🙂 or that you may have a movement or too that is slowing you down – providing some positive feedback on areas to work upon and improve.
Important: Your cool down time is important so that you begin to ease your body into the recovery process as soon as possible.  Because you will be doing more in these WODs, please be sure to take time to slow your heart rate, stretch and recover after each session.  The trainers will have suggestions for cool down activities, so be sure to ask, if needed.  Activities can include 5 to 10 minutes of easy rowing, walking, biking, stretching, and foam rolling.
The WORKOUT descriptions will look like this:
Back Squat – 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2
This would mean:
  • Perform 1-set of 8 reps Back Squat @ 60% of your 1-RM
  • Perform 1-set of 8 reps Back Squat @ 65% of your 1-RM
  • Perform 1-set of 6 reps Back Squat @ 70% of your 1-RM
  • Perform 2-sets of 6 reps Back Squat @ 75% of your 1-RM
Here is another example.  This one has 6 sets.
Front Squat – 80% x 4 x 3; 85% x 4 x 3
This would mean:
  • Perform 3-sets of 4 reps Front Squat @ 80% of your 1-RM
  • Perform 3-sets of 4 reps Front Squat @ 85% of your 1-RM
And finally, one more example – so we are super good at reading these:
Back Squat – 75% x 5; 80% x 5 x 3; 83% x 3
This would mean:
  • Perform 1-set of 5 reps Back Squat @ 75% of your 1-RM
  • Perform 3-sets of 5 reps Back Squat @ 80% of your 1-RM
  • Perform 1-set of 3 reps Back Squat @ 83% of your 1-RM
The volume, loading and the rep-range, are based on well established strength training principles.  Prilepin’s Chart (Figure 1) specifies the approximate loads and repetition ranges.
Percent Reps/Set Optimal Reps Total Range
55-65 3-6 24 18-30
70-80 3-6 18 12-24
80-90 2-4 15 10-20
90+ 1-2 4 4-10
 Figure 1
If I have trouble squatting below parallel? First, seek the best movement possible, then range of motion (depth), and then load/intensity.
If I have do not know my 1-RM? Please ask the trainer.  They will help you to make a good estimate.

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