So, the 2018 CrossFit Open is almost over! I cannot express how insanely proud of all of you the coaching staff is! The Open workouts have gotten more intricate every year, and you all continue to rise to the occasion. There will always be workouts and movements that we will dread seeing pop up, but you all handled them with grace and positive attitudes. Plus, many of you did things you never thought you’d do, pushed yourselves harder than you thought you could, and maybe even PR’d!
Quickly, I’d like to address where we’re going with the programming after the Open is over. Here at Five Alarm, we operate on a year-long periodized schedule, using the Open as our main event. That’s a fancy way of saying that we try to organize our programming so that we “peak” with our conditioning right before the Open.
Now that the Open is ending, we’ll move into a different phase of the programming. First of all, we’ll see 2-3 weeks of a transition period. During this time, the volume will be somewhat lower, allowing us to recover from the Open and get ready for the next part of the training cycle.
From there, we’ll move into more of a strength-focus phase. We’ll kick that off on Monday, April 2 with the CrossFit Total, max efforts of Back Squat, Strict Press, and Deadlift. If you happen to be gone or miss that day, ideally you’ll be able to make it up sometime that week during an Open Gym time slot. Those numbers will not only be used as base numbers for any percentages, but also as a marker for retesting at the end of the cycle. The strength cycle itself will start the following week.
It is also important to note that Fitness and Performance will be on separate tracks for this strength cycle. While you may be able to bounce back and forth between Fitness and Performance MetCons (WoDs), it would be inadvisable to do so with the strength cycle portions (typically our “Part A”).
IMPORTANT: None of this is meant to imply that we will not also be focusing on our WoDs and conditioning. After all, this is CrossFit! Plus warmer weather is coming, and you all know what that means… Rather, only that the strength portions will be more organized, detailed, and progressive. For the most part, everything will run as status quo, I just wanted to keep you all updated!
Keep an eye out for another post in the near future that will go into more details about the Fitness and Performance strength cycles. I’m excited for them, and I hope you are too!