One of the interesting things about CROSSFIT and the programming methodology is combing constant variance, different combinations of movement patterns, time domains, and load and intensity. These things allow us to adapt, grow, and improve. We then throw in things like benchmarks, and strength cycles to allow us to measure that development.
September starts off with a new squat cycle. Utilising wave loading, rest/pause, and tempo to build over a 10 week period and finish with a 1RM test. Don’t worry if you don’t love squats though, this is CrossFit and there will be plenty of deadlift, cleans, snatches, lunging and pulling and pushing through our strength pieces as well. We are just taking this opportunity, in what is many athletes ‘off season’ to get a little more squat volume in.
For the month you can still expect some punchy sprint workouts and plenty of longer efforts as well. There is a slight bias toward strict gymnastics in wods (again to help develop strength) but you can will still see plenty of skill and dynamic work.
for our BUILD classes we are about half way through ‘Strong’ cycle. If you haven’t had a chance to jump into a build class yet I highly recommend it. Each session features two compound lifts plus accessories, alternates upper and lower focuses, and is designed to enhance pure strength and muscular endurance.
SWEAT features a couple of repeat tests from the beginning of the year during September. The primary focus is upon full body metcons, with plenty of high intensity thrown in.
For GYMNASTICS we continue our rings cycle. Once we have mastered the basics the focus will be upon the ring muscle up.
HYROX is in a building phase with the next sim coming in November and the London HYROX a few weeks later. We are building capacity, endurance, and trying to improve those repeatable skills involved in HYROX races.
Lastly OLY LIFTING is back in a skill focused phase. Expect to see plenty of skill transfer and strength development work before we test our lifts later in the month.
Overall the theme of September is strength and capacity. The focus should be on great quality movement and increasing the load when your form allows. From time to time in September I would love you all to try something a little heavier than you normally would, maybe adding 5-10% to the DB or Barbell you would typically choose and focusing on moving as well as you possibly can. Forget the clock, move well with challenging loads, and reap the rewards in the coming months!
Love the journey!!!
Simon Walter MSc Performance Science | MSc Clinical Nutrition & Dietetics | Head Coach - CrossFit Putney
