The chart above is the template I designed for my new 6 week program.  I encourage anyone interested in trying it out to sit down and make a list of their weaknesses and skills that they want to improve.  Three of the training days, we will all follow the same program – 2 strength days and a CrossFit benchmark day. The other 2 training days (time priority and task priority) should be chosen by you provided it stays within the outlined parameters.

Below is a general guideline of the first 6 week microcycle.  Please keep in mind that you may adjust your own work/rest days.  I chose these days because it fits best with my schedule.  These initial six weeks have a progressive strength focus.

Sunday – AMRAP is variable and should be chosen based on Saturday’s programming.  Incorporate gymnastics skills.

Monday – Strength – work up to 3 working sets across of each of the following 4 movements. Front squat, Barbell lunge, Bench press, Weighted pull-up.  Increase weight each week.

Tuesday – Rest

Wednesday – Vary volume weekly, incorporate weak skills, choose movements that were not in Sunday’s AMRAP. Keep workouts to 20 mins or less

Thursday – Strength – Weeks 1 through 3 work up to 3 sets of 5 across. Weeks 4 through 6 work up to 5 sets of 3 across. Back squat, Shoulder Press, Deadlift.  Total volume of working reps remains constant.  Increase weight each week.

Friday – Rest

Saturday – Choose from Diane, Fran, Elizabeth, Grace, Helen, Jackie (or any CrossFit benchmark WOD that you can complete in 15 minutes or less, rx’d weights recommended).  These benchmarks will be repeated in the next 2 phases.

A week off from training has given me some time to do some serious evaluation of where I am and where I want to be. What are my goals?  What is important to me? How do I continue to evolve in my lifelong journey of health, physical fitness and general well being?

For nearly 2 years I have followed CrossFit mainsite programming religiously with little deviation.  It works!  In my opinion it continues to be the optimal program for achieving broad, general, inclusive physical fitness.  It is by far the most efficient and effective means to overall fitness I have ever come across in my 3 decades of training.  Forcing me to work weaknesses and eliminating personal bias, mainsite has carved my path to being a more a well rounded, more capable athlete and person.

Why would I choose to fix something that isn’t broken? I still PR my workouts on a regular basis but I want more.  I have specific goals that I want to address. I spent the better part of a week pondering if I could continue to follow CrossFit methodology and have a specific, goal oriented, periodized strength training plan at the same time.

I came up with a program of fixed and variable training days. 2 days per week I will follow a fixed strength training schedule, 2 days per week I will have variable time priority or task priority crossfit workouts, 1 day per week I will hit a CrossFit benchmark workout drawn at random (ie. Fran, Diane, Elizabeth).  I will rest 2 days per week.

Overall it is a 16 week program divided into 3 distinct phases.  I plan to keep a detailed journal and answer the question, “Can I achieve specific strength goals in tandem with a random general conditioning program designed to maximize physical fitness and preparedness?”

This journal is key.  I have kept a detailed training journal since my freshman year of high school (18 years ago).  I will let the data determine if my performance improves.  In addition to performance I will track physical, emotional and psychological variables.   My success will be determined largely by what I learn and how I go on to apply it to myself and others. I want to walk away from this experience not only fitter and stronger but as a better coach!

I will be posting the specifics of the program in the coming days including a daily WOD.