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Swolegramming

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By Alex Lima

Dear Athletes,

Although it hasn’t felt like it lately, our 2017 summer is drawing to a close. As we move into the fall and winter season, I’d like to talk a bit about the direction our WOD programming will take.

Over the summer our attention was placed primarily on getting back to some of the “roots” of CrossFit. We began introducing traditional benchmark tests (Isabel, Fran, Diane, etc.) as a staple of our monthly programming. Additionally, we felt it necessary to tackle some larger challenges with Hero WODs (Murph, Partner Glen, etc.). Lastly, we wanted to give you all an opportunity to work on barbell cycling during traditional metabolic conditioning pieces.

As you may have already noticed, this week marks the first in a 12 week cycle we’ll use to get super strong over the colder months. Our emphasis will shift to traditional strength building, as we introduce a periodized cycle for the back squat and push press that will take us to the end of the year. Week over week we’ll build on the volume and percentages of weeks passed, and at the end of December we’ll retest these numbers. In January, we’ll combine our newfound strength with an engine development cycle. Using the 2018 CrossFit Games Open as our “north star,” the objective will be for all of us to feel in peak physical and mental shape for the upcoming Open season.

For those of you who have been looking forward to a more structured strength program, we want to make sure you get everything you can out of this. Therefore, while we won’t be releasing programming in advance beyond our normal traditions, you can trust that our back squat and push press days will occur in 6 day cycles. Therefore, if we push press on a Tuesday, our next press day will be the following Monday. Since not everyone is able to make the same schedule, we feel this is the best way to expose the largest group of athletes to our objectives. We hope this serves as a way for you to take advantage of the structure we intend to lay out over the coming months.

The next few months will inevitably have its ebbs and flows. Some days you’re going to come into the gym and feel like a rockstar, other times less so. Some days you’ll swear the bar feels heavier than it should, but you’ll PR anyway. And some days you’ll walk in feeling great, and perhaps not accomplish your goals. Always remember that the road to change is never linear. You are going to have ups and downs, but as long as you can keep the “why” in the back of your mind and trust. the. process, you will improve.

Semper Avanti,

Alex