I am just wondering if you have given any thought or considerations towards the workouts you would suggest mid-competition. I know last year I struggled with how to load my weeks between the open workouts, and given that it spans over a 5-week period I would be quite curious to hear your thoughts on how to create a workout schedule that allows you to keep moving forward, while remaining fresh for competition dates.
Let me know what you think. This is exactly what I was hoping for! Thanks a lot, Jake. This is all very much apprecaited! If you could post these I would really apprecaite it! But if you have question about a particular wod let me know and I can give you some ranges to shoot for. I would try 12 weeks of muscular endurance cycle.
Right now you need to work on increasing your strength. Competitors program? Otherwise I always spell out power or hang etc. Notify me of follow-up comments by email. Notify me of new posts by email.
Program Goals This program is difficult. Goals 1. To increase physiological adaptation for min range 2. To increase mental toughness 3. Workout Male: FSquat lbs, Female: Fsquat lbs, Workout Male: Deadlift lbs, Female: Deadlift lbs, Workout Male: lbs, reps Female: lbs, reps Workout Male: lbs, Femalelbs, Workout Male: lbs, reps Female: 0 lbs, reps Reply.
Thanks Reply. I mean is there a rest time between them, etc… Reply. Let me know. Thank you. Jake Reply. Have at it! Thanks for your reply Jake, appreciate it. Hey Jake, Why do your workout results have a weight range for the strength portion? Thanks Sam, The strength portion is generally done in two ways. So for workout 14 when you write: Workout Male: lbs You are saying you did the cleans at because your 1 rep max is ?
Thanks again! Hey Jake, This is great stuff. Thanks again, Sam Reply. Super helpful. Sorry, got confused Reply. Thanks in advance Reply. IF you feel strong then go for it. If you are feeling strong go heavier. Three sets of … Read More. WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete.
One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.
Learn more about tempo training. They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities.
Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. So, when evaluating the sport, I would concentrate on the constants of the games:. As far as the assessment of the athlete, that would be the same as any other sport.
Look at prior injuries and address weak-points. Really, the only difference between preparing for the CrosssFit games and preparing an athlete for their sport is the specificity of the movement. Generally, someone preparing for the games needs to be proficient at the Olympic lifts, hand stand walks, pull-ups, rope climbs, and the list goes on.
The movements found in most CrossFit competitions could benefit athletes, but they would all be considered GPP. A volleyball player doesn't need to perform cleans for her sport. Performing cleans will help enhance jumping ability which in turn will help her ability to play her sport. There is a difference. Keep this in mind when you are talking about competitors for the CrossFit Games. You have to understand that if you are competing in the games you are in a very elite crowd.
Just do the math. By the time the games start next year there may be at least 7, some say closer to 8,00 CrossFit affiliates. Let's just say, for easy math's sake, every affiliate has members.
That is , CrossFitters. Now, I know not that many enter the open, but there were about that actually made the games.
One percent of , is 7, So, a tenth of a percent is still athletes. Regardless, there are two characteristics of the CrossFit games athletes that stands out more that any other CrossFitter. That being said, my two main goals for any CrossFitter looking to compete are to get stronger and to simply compete.
I am not a fan of linear periodization for even linear sports. It's just not my background. Although, Meg Richie-Stone has stated that all periodization is linear and non-linear. They all have corresponding attributes, but for the sake or argument let's just talk about non-linear schemes.
Because of the variability of the sport, I sincerely believe a non-linear model works best. For the sake of argument, let's just conclude that I would generally use a sequence like this:. This is the one fitness quality that all others are based on. This is the glass ceiling that must be raised. When getting ready for the "Grace" Workout for Barbells for Boobs, I noticed that the higher the 1RM the more proficient at cleaning pounds.
The NFL pound bench test is no different. At my best I have done pounds for 40 reps short arms, big belly. The reason why I could to the weight for 40 reps is because at the time, pounds was between 50 and 60 percent of my 1RM.
Just like cleaning pounds for 30 reps is a cakewalk for a pound cleaner. It will take less energy. This may be technique work in the Olympic lifts, Gymnastic movement experience, or just getting some experience in the pool. Guidance and feedback from Invictus coaches. Community of support from like-minded athletes to celebrate your successes and hold you accountable. What are others saying? My name is Keith, and I have been crossfitting since I am 36 years old and live in Denver, Colorado.
I started following the Invictus Competition programming and In the past 3 months at age 36 , I have hit a squat clan 30 lifetime PR and added 40 to my back squat , all while still maintaining my engine I need my engine being that I'm only 5'9", and consistently improving my gymnastics.
I truly can't thank you enough for the programming and it is a true testament to the fact that your product and programming is so thoughtful and laid out and stands the test of time. I am so appreciative for everything and I can guarantee I will be an Invictus athlete for as long as you are doing it. I just know that if it were my programming that was bringing so much happiness and success to people following it, I would want to hear about it. One thing I absolutely love about the programming is the support and feedback I get from the coaches.
They always hold me accountable and encourage me even when my work-life schedule is demanding. The programming is well-designed to cover all modalities from weightlifting, gymnastics, conditioning, range-of-motion primers, to strongman work.
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