It’s August!! Can you believe it. The year has been flying and so have you all in the classes throughout July. I promised some tougher sessions in July and if the whiteboard comments from you all are anything to go by… there have been some really challenging workouts. I’m always inspired by how you all show up, put in the hard work, and rise to the challenge of whatever is thrown at you.
So what can you expect in August? Well more of the same. More HS work, more Pull ups, chest to bar and Muscle ups. More long EMOM’s, more long challenging chippers (both solo and in pairs). We recently tested our Back Squat (with Bench to come) and we will have a Squat cycle for you throughout August and September. Don’t worry though there will be plenty more deadlift, overhead work, and other strength work as well.
At the end of September we will have our Autumn throwdown. An in-house pairs comp. There will be a little nod to this in the programming as we try to refine both skill and capacity.
I’m really excited for you guys to tackle the sessions in August and can’t wait to see you all rise to the challenge once more
In terms of Gymnastics we are now into an inversion cycle. For sweat we are focusing on full body, high intensity, and getting as much variance as we can into these spicy wods!. For Oly lifting we will continue to develop great positions and strength in August.
That leaves us with Build. Which has always been a real passion of mine. I believe any good programme or training methodology should be underpinned by a foundation of strength. It has been my biggest weakness in the sport of CrossFit, and if I could have my time again I would 100% be attending regular build classes right from the start. That leads me onto a story and the new build cycle.
A few years ago I was lucky enough to work with two former strongmen. They focused on that sport after successful careers as power lifters. They both had full time jobs outside their training, families and other commitments and wanted to maximise their strength development in the best possible way. They wanted to stay strong and functional without overtraining.
Together we came up with a few ideas. We incorporated elements of the conjugate method and westside barbell, looked at philosophies like French contrast training, tried Smolov programmes, GVT, and a few other options. Now I know to some of you those things don't mean much, or it sounds like we were just playing around and hoping for the best. But one of the combinations we tried really hit the spot. No injuries or niggling joints, plenty of strength development, and also time for recovery.
Why am I telling you all this. Well your new 12 week build cycle is based upon the method we found that worked the best. We called the sessions Double Compound Days (not to be mixed up with double compound training). In essence each session involves two compound lifts for the same muscle groups (eg. the squat and the deadlift), and two accessory movements. Days are then alternated between upper and lower body. There is plenty of time for sore muscle to recover and rebuild stronger, and enough volume and weight within each session to promote new strength. Many are scared of deadlifting and squatting in the same session. Some will tell you that it’s not good for you.. But with the right rep schemes, and if developed correctly, these double compound days can lead to some really amazing strength gains. I hope you enjoy! I did.
Head Coach Simon
Simon WalterHead Coach CrossFit Putney | MSc Performance Science, MSc Nutrition & Dietetics
