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2015 Competitor Program - Overview

2015 Competitor Program
Strong has developed this program to assess, test, and provide and practical approach to any athletes desire to increase their work capacity across broad time and modal domains in a competitive enviroment. Your goal to be more competitive at your box, perform at local competitions, rank higher in the opens, or qualify for regional and the games are covered.

As competitive athletes, it is your responsibility to control your nutrition, rest, and mobility. We provide the programming and Our programming is CrossFit! IT is constantly varied, functional movement done at high intensity with the goal to increase our fitness and be good at everything.

We identify weanesses through our athlete levels, local competitions, and doing CrossFit.  Depending on your identified weakness, you will fall into 1 of three categories.

Beef  -- These athletes are relatively dominant in low rep scheme weight lifting movements and tend to suffer as the reps increase and weights decrease. Gymnastic work can be challenging.

Ribs -- Give me reps and keep the weight. Usually athletes are able to get high reps at their 75% of their 1rm.  Gymnastic work is usually their more dominate movements.  Advanced Gymnatics need more technique but are not deal breakers.

The Suck - Monostructural activies that help increase your cardio respratory responses to WODs. We all need work here but will prioritize based on the above weaknesses.

Broken - This is used for volume, skill, or capacity work.

Our competitor program will have 3 Meso cycles from now until the start of The Open.  We will identify the recommended order of work for each day based on the goals of the meso and micro cycles. Weakness work will be the primary goal during this first cycle. A typical daily posting will look like this:

Monday 3/2/2014
WOD: Princess Power

WOD (Dessert)
21-15-9
DeadLift (225/155)
Box Jumps
Pullups

Beef: 5-5-5 Front Squat
AMRAP - 80% of heaviest load.
+Broken

Ribs: 5-5-5-5 Front Squat
3-3-3 FrontSquat with 3 sec hold in the hole

The Suck: Tabata Row rest 2mins Tabata Row

Broken: EMOTOM 20 Mins
1st min: 3 Strict Muscle ups
2nd Min: 10 GHD Situp

CrossFit Athlete Priority: W and optional TS
Competitor Program Priority: B&R/D/B/TS 
(This means that your priority will be the Beef and Ribs, then Wod, and based on your available your weakness and time do Broken and/or The Suck.

Viewing 1 - 2 out of 2 Comments

  • CoachYocom 06/09/2014 16:15:46

    Drew we will finish the last of wendler and then move you guys over into the competitor program. 
  • DrewB 06/09/2014 12:42:53

    Thanks for the clarification Gale.  One question:  Can or does the B&R take the place of the Strength Program?  Or should those that follow that schedule continue to and add this when possible?  Thanks - DCB


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