Hello all! I hope your week is off to a great start!
Here is your year programming outlook.
January
Main Goal: Oly Cycle, Open Prep
CYCLE: OLY CAPACITY / CYCLING BIAS: GPP / OPEN
Details:
To kick off the year, we are working on barbell cycling in our strength cycle to get us prepared for the CF Open by developing capacity and power. We will also see (1) Open workout per week and prioritize movements that typically appear in the Open in our workouts.
February
Main Goal: Oly Cycle, Open Prep
CYCLE: OLY CAPACITY / CYCLING BIAS: GPP / OPEN
Details:
We will finish our OLY cycle the week before the Open, testing out 1RM P. Clean + P. Snatch. Workouts will remain focused on the Open with (1) Open workout seen weekly leading up to the first workout at the end of the month.
March
Main Goal: CF Open / Prep
FOCUS: PREP FOR PHASE 2 BIAS: GPP / OPEN
Details:
Through the middle of the Open we are going to see one “recovery” style day to help prime us for the 2023 Open workout (programmed on Fridays). We will introduce general strength with the Deadlift, Back Squat, and Overhead Complexes to prep for the next cycle.
April
Main Goal: Cycle
CYCLE: Tempo + Strict Gymnastics BIAS: Aerobic CAPACITY
Details:
With the Open coming to a close we begin to rebuild. We kick off this month with tempo work for the Back Squat, Deadlift, Strict Press. We will also see 1-2 days of strict gymnastics (upper push/pull) work to lay a strong foundation for the rest of the year. Our workout will revolve around aerobic capacity aka high power engine building!
May
Main Goal: Cycle
CYCLE: WENDLER + Strict Gymnastics BIAS: Aerobic CAPACITY
Details:
We are shifting gears to work on a 6-week Wendler cycle that will begin and end with a test of the Back Squat, Deadlift, and Push Press. We will also continue our strict gymnastics cycle and workout bias of aerobic capacity.
June
Main Goal: Effort Challange / Prep
FOCUS: PREP FOR NEXT CYCLE BIAS: Aerobic CAPACITY
Details:
We will be hitting our second OLY cycle in July. In this cycle, we will practice 1-2 positional days that focus on Pauses and Pulls that will lay to foundation for our Snatch and C+J. We will also get below parallel and pull heavy once a week to continue to maintain strength that will also compliment the next cycle.
July
Main Goal: Cycle
CYCLE: OLY STRENGTH + Gymnastics CAPACITY BIAS: Anaerobic CAPACITY
Details:
The OLY cycle will evolve to now hit one technique day and one “heavy” day. We will also work on gymnastics capacity and endurance…first focusing on Pull-Ups, Toes to Bar, and Ring Muscle-Ups. Our workout bias will be anaerobic capacity aka ‘all gas no brakes’.
August
Main Goal: Cycle
CYCLE: OLY STRENGTH + Gymnastics CAPACITY BIAS: Anaerobic CAPACITY
Details:
Our OLY cycle comes to a close with a test of our 1RM Snatch, Clean + Jerk. We continue our gymnastics cycle but now focusing on Chest to Bars, Handstand Push-Ups, and Bar Muscle-Ups. Workouts will continue to bias toward sprint-feels but we will see all time domains as well!
September
Main Goal: Anaerobic / Prep
FOCUS: PREP FOR NEXT CYCLE BIAS: Anaerobic CAPACITY
Details:
To prep for the final cycle of the year we will work on developing Double Under skill, barbell cycling, and see the OHS and Bench once a week. We will retest our benchmarks and get primed for our final cycle of 2023!
October
Main Goal: Cycle
CYCLE: WAVE LOADING + OLY CYCLING BIAS: GPP
Details:
At the end of the month we will be hitting ‘Other CF Total (OHS/ PC/ BP)’. We will see these lifts once a week in a fun wave loading format. We will continue to see gymnastics focused days and (1) Heavy OLY day to keep us strong! Our workout bias will shift back to pure GPP to get test all formats and time domains.
November
Main Goal: Cycle
CYCLE: WAVE LOADING + OLY CYCLING BIAS: GPP
Details:
We cap off the year with this final strength cycle focusing on wave loading the Front Squat, Deadlift, and Push Jerk. We will test our 1RM of all 3 by the end of the 5-week short cycle. This month, we will continue to see the heavy OLY and gymnastics focused days once a week.
December
Main Goal: End of Year / Prep
FOCUS: GENERAL STRENGTH BIAS: GPP
Details:
In December, we cap off the year with hyper fun classic workouts, general strength exposure, and an overall focus on 2-3 weeks of resetting to focus on the 2024 Open.
So, there it is, our main goals and focus for 2023. Well, in terms of programming that is at least. 😉
Looks like a bunch of fun to me so let’s get to work!
Let’s make it a great year CFD!
Announcements:
The Open
The CrossFit Open will be held this year from February 16th through March 6th. We will split up into teams and have the time of our lives once again. For now, all you need to do is mark your calendars and be ready for a fun time!
Four-tified
This years event will be held on May 6th. Make sure to block off your calendar. You’re sure to not want to miss this event!
Tough Mudder
We will run the Tough Mudder as a CFD team on May 13th. If you want to be on a team, simply bring $90 cash to CFD and let a Coach know. We’ll email you the registration link. This will be an awesome community event and we’re really looking forward to it!
Here are the lifts of the week:
Monday – Power Snatch
Tuesday – Front Squat
Wednesday – Deadlift
Thursday – METCON
Friday – Power Clean “Open 19.5”
Saturday – METCON
Sunday – Open Gym
