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July Programming Focus: Posterior Chain & Form
Greetings Relentless Family!
I have a few things to cover in today’s
blog post article. First, this week’s training article will be published tomorrow since it requires some video that I still need to film. Stay tuned for it!
Second, I wanted to give everyone a quick programming update regarding what we’ve been doing recently. We have been going light on the weights for the last 12 days in an extended deload period. Going forward, our deload periods will only be a week long. We went longer this time since we spent a good amount of time testing our lifts, and because it’s been a good 8 months since CFR has had a strength bias. For those requesting an article on my programming philosophy, I promise it’s coming soon. Well, they’re coming soon, it’s actually a series of articles.
Finally, I want to tell everyone what they can expect in July. Our strength bias in July is going to focus on building everyone’s posterior chain. Most of the movements in CrossFit are anterior chain dominate. That is to say, they use the quads, hips, abs, pecs, lats, and anterior deltoids (front of the shoulders). Furthermore, most people spend their time sitting, and if they have an exercise history, it involves running, which is a very anteriorly dominated activity. This can lead to muscle imbalances, resulting in back pain and shoulder pain. We’re going to spend July building the hamstrings, glutes, spinal erectors, rhomboids, posterior deltoids, and core to try to even things out a bit. Additionally, we’re going to focus a lot more on form in the deadlift and low bar squat, so that you can feel what it means to engage the posterior chain in your lifts.
Expect to see some new movements that you’ve never done before, and PLEASE give feedback through Wodify to let me know what you think!
Greetings Relentless family!
Today’s blog post is to notify everyone about the changes coming to the CrossFit Relentless programming. We have been following CrossFit New England’s programming for the last several months (I think it started in October, before I moved back to West Hartford). Today is the day we break away from CrossFit New England’s programming and shift to programming that is custom tailored to the needs of the CrossFit Relentless family. I will be implementing a strength bias, which means that most days, we will do some sort of strength work, be it a barbell lift, kettlebell movement, or bodyweight movement, followed by a metcon. If we have skill work, it will be targeted skill work with suggested progressions. This will result in more structured class time, with a greater focus on form and technique.
Over the next 4 weeks, we will be establishing baseline numbers in most of our major lifts. We will be working up to 5, 3, and 1 rep maxes in squat and press variations. To work on our Oly lifts, we will be performing simple barbell complexes and gradually increasing weight. At the end of this cycle, we will test our Oly lifts in addition to the slower lifts, so that everyone will have up to date numbers logged in Wodify. After this cycle ends, a good amount of our training will be based on percentages of our 1 rep maxes, which will not make sense to use if we do not have maxes established. If you would like to know the reasoning behind the strength bias, stay tuned for next week’s post! If you have any questions, comments, or concerns, please message me, or feel free to use the feedback button in Wodify, which can be anonymous if you want it to (see screenshot below).
CrossFit Relentless is proud to announce the addition of comprehensive Nutrition Coaching Services for all our members.
Nutrition Coach Mandi Swan brings more than a decade of health and wellness experience to the CrossFit Relentless team. Mandi is excited to offer nutrition screens, during which she will gather measurements and data to help you dial in your personal nutrition. While exercise is important, nutrition is 90% of the battle when it comes to reaching all of your fitness goals. Email email@example.com to find out how you can start taking advantage of Mandi’s services.
Happy New Year, and here’s to a successful 2016!
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