Oh yes it’s October already and I have some fun in store for you all!! CROSSFIT will feature heavy lifts in combination with cardio pieces, some fun benchmarks, the build to Murph in November and plenty more challenges as well.
Expect to shift a little ‘extra tin’ in October as we look to build our capacity and muscular endurance with the barbell. Expect some longer duration gymnastics work, and some long chipper style workouts.
The goal for October is clear. Let’s get fitter, stronger, and more resilient.
For the next BUILD cycle we are pulling on some old bodybuilder wisdom. Call it bro-science or Push, Pull, Legs, but our next cycle is based upon real science and study.
The cycle will feature 5 rotating sessions. One push, one pull, one legs, and then an upper session and a lower session. Through each cycle of this we will then adjust reps schemes and loading. We will start with high rep lighter loads for 5 sessions, then into lower rep heavier work for 5, and lastly medium load, medium reps for 5. That’s one meso cycle and we will then repeat this a second time through. Thegoal is simple. Improve muscular endurance and improve technique using higher repetitions. Then improve raw strength and power with lower reps and heavier loads. Lastly define muscles and improve both strength and endurance through the mid reps.
For SWEAT we will continue to see full body conditioning pieces, long EMOM’s, sprint interval work, and threshold pace work. There are a few repeats from earlier in the year so any avid sweat fans will get a chance to improve scores and times from early 2025.
For GYMNASTICS we have a dual focus in October. The bar muscle up and HSPU will be our aim. Splitting things between the two allows us to spend time on each without fatiguing the same muscle groups too much.
HYROX will continue with three distinct sessions a week. One a long chipper, another on our threshold paces, and lastly on specific skill and strength work within the Hyrox race.
Finally OLYMPIC LIFTING will feature some spicy complexes, lots of skill work, and the chance to test our lifts periodically.
Overall, October is my favourite month of the year so far and I can’t wait for you all to get stuck into classes!
Simon Walter
