Workout of the Day
STRENGTH (A)
Every 2 Minutes for 9 Sets (18 min), Complete:
Advanced:
Power Clean and Push Jerk
(% of 1 RM)
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%
Example (163# 1 RM):
3×105, 2×115, 1×123
3×115, 2×123, 1×130
3×123, 2×130, 1×138
Beginner:
Power Clean and Push Jerk x 2 Reps
*Every 3 Sets, Increase weight
Notes
1 “rep” of the complex = 1 Power Clean + 1 Push Jerk. Bail the bar from overhead, reset on the floor, and repeat. Don’t rush between reps.
Base your percentages off whichever lift is your limiting factor.
Today we have a 5% increase from last week’s weights.
STRENGTH (B)
B1. Clean Deadlift, 3×3, building
B2. Tall Kneeling Alternating DB Press, 3×16-24 alt @ 20X1 tempo, building or across
Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, try to go a bit heavier or possibly do sets across at your top weight from last week.
Generally, this lift can start at 90-120% of your best clean. If you are significantly limited by clean technique, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can high pull the weight, it’s too light!
For the press variation, you may build in weight or go sets across. 16-24 alternating reps, 8-12 ea side.
CrossFit Group Class Programming Template (WK2/8)
Thanks to all who came out to out Nutrition for Health and Performance seminar!
Mythic Strength Spring Training Camp
Mythic Strength Spring Training Camp is here! Join Coach Cara for a semi-private 8-week training program inspired by the lineage of strong(wo)man training and competition, odd object lifting, and classic strength principles.
The Program
In this 8 week training camp you will:
+ Finesse and build strength fundamentals with squat, deadlift, row and press variations.
+ Learn how to lift at an appropriate intensity level to maximize every session.
+ Increase dynamic lifting skills with classics like the barbell Clean-and-Jerk and odd objecting lifting like the sandbag relay and load.
+ Shore up weaknesses with targeted bodybuilding work focusing on the trunk(core), back, and shoulders.
This class will culminate in an a strongman competition style meet here at CFSBK where you will get the opportunity to celebrate and demonstrate your growth.
The Schedule:
Class meets for 90 minutes 3x a week. The membership will also include one extra Open Gym visit per week.
The program will feature an AM cohort and PM cohort during the week, with a combined session on Sundays to unite the crews and up the fun factor.
AM Crew meets Tues/Thurs at 10 AM – 11:30 AM
PM Crew meets Tues/Thurs 7:30 PM – 9 PM
Combined on Sunday 2 PM – 3:30 PM
The morning group will be capped at 6 athletes, and the evening group at 8 athletes, ensuring everyone receives in-depth attention throughout the program. You must commit to one time frame during the week.
The program begins Tuesday, April 8th and concludes with our final class and in-house meet on Sunday, June 1st.
The Numbers:
Pricing
$540/Month x 2 Months = $1,080. ($45/class per 90 minute class)
All programming will be provided to students. In the event that you must miss class, you can make up the workout on your own time. Supplementary programming will also be provided for those who want to explore additional training. Your membership will include a 4th weekly visit you can use for Open Gym to perform supplementary work or to make up for a missed workout.
Coach Cara will also lead a group chat on WhatsApp for athletes to ask questions and will be available through the chat a few times a week for additional support.
Who Should Participate:
– Relative beginners who want to build full body strength and confidence in the gym. We recommend at least 6 months of CrossFit or lifting experience as a baseline, but if you’re not sure if it will be a fit, chat with Coach Cara and they will help you make an informed decision.
– Intermediate athletes looking to break through plateaus.
– Advanced athletes who want to expand and learn new skills in a fun and motivating setting.
Common Questions:
Q: What if I’m travelling or have other obligations and will miss some training?
A: Not a problem. Coach Cara can provide travel-friendly supplementary programming. If you will miss a significant amount of sessions however, check with Coach Cara to discuss before signing up.
Q: My friend/partner/relative wants to join me but they’re not a current CFBSK member. Can they join?
A: Absolutely! The program operates as its own membership and is open to all.
Q: What makes it a “camp”?
A: “Camp” in this context means a focused period of time where we go all in on developing certain attributes. Spring is the perfect time to address our foundation to ensure that we are building for longevity, so expect a little dose of education, drills and exercises to help you improve your overall lifting skills, on top of the lifting work that makes up the bulk of the program. Strength is a skill for life!
Q: This sounds intense, should I be scared?
A: Not at all! You will be challenged in a consistent and measured way appropriate for your current skill and strength level.
About Coach Cara & Strong(wo)man:
Cara competed in the international sport of strong(wo)man from 2015 – 2021. Cara enjoyed profound experiences of personal evolution that expanded their vision for what was possible in life. Their passion for sharing the sport’s growth potential comes from many experiences as an athlete and coach. Cara placed 3rd in the country in their weight class at nationals in 2018(USS) and 2020(SC).
Have questions about the program? You can email Coach Cara at caraclaymore@gmail.com – put “Mythic Spring Training” in the subject line.
This is awesome! highly recommended!