Which one do you do?
That's a great question, one you should be always asking of your coaches. It helps assess where you are in the progress of your training.
Take a second to look at the 2 training programs below, go ahead, I'll wait here.
Done? Well whats the difference? Besides the amount of training, the big difference between these is the target outcome of the training programs.
The Group training is designed to prepare the CrossFit Pasadena Community for the CrossFit Games Open Sectionals in February. This training will have you ready for the 5 week challenge of hitting the Open Sectional Workouts with the community.
The Group Training program will give you the daily dose of training you need to continue increasing your performance and skill level to reach the goals you have. The excitement of the CrossFit Games can spark a fire within you that motivates you to wake up and add that extra run, to stay after class and request more training to help you get stronger so you can be "RX'd." Motivation is an amazing thing, so amazing that it makes most forget that one of the most iimportant things about training is remembering to allow yourself a chance to recover. If you are not an athlete that can handle to volume of a regional-level competitor, don't worry, following the Group Training Program will help you break through that barrier. Stick with this program though the end of March and get excited about making some serious jumps in your abilities! The athletes who are on the competition team have all been doing training similar to what you will be doing over these next cycles.
The Group Training will take place during our normal scheduled Coach-lead classes.
The Competition Training Program is designed to prepare our athletes for the 2012 CrossFit Games SoCal Regionals. This training will continue through the open, after we have qualified our athletes and our team, and will prepare our competition athletes with all the skill and ability they need to have going into competition with the SoCal Elite.
The Competition Training sessions will take longer than our average class. Roughly anywhere from 60min - 120min. Because of the time needed to accomplish this training, the competition team will not be training at the same time as the classes. Your training can take place when you have the time to do it. Keep in contact with Coach Johnny about when you'd like to develop the schedule to accomplish this training.
A note about the training: Perform the training in the order it is written and scheduled. If you miss a day, don't make it up by doing a double or by adding portions of it to the next training session. If you miss a lift scheduled at a certain percentage, and it's your last set, do not repeat it. Simply move on. If you want a reason why, read Coach Takano's Blog.
As a member of the Competition Team, you are expected to operate under a certain level of conduct at the gym. You are ambassadors and must lead by example. If your training session ends up co-existing with a class at the gym, please refrain from dropping weights or making excessive noise while the Coaches are instructing the class on the movements in their training. Please make sure that whatever equipment you use gets put back nicer than when you found it. If you are training in the evening, the platforms are still reserved for Coach Takano and the Phat Elvis Athletes. You will be responsible for upholding these requests and representing the CrossFit Pasadena Community as Ambassadors.
There are big things on the horizon for CrossFit Pasadena, but all things we do start with giving you the best results imagineable! Let's starting hitting this training hard folks!
CrossFit Games Southern California Regionals.. Get ready for CrossFit Pasadena!
Group Training:
5 Sets:
A1: Back Squat (80%/5); 10 sec
A2: 20 Burpees; 10 sec
A3: 12 Pull Ups; 90 Sec
4 Sets:
B: 8 GHD Sit Ups
Competition Team Training:
A: Power Snatch: (x/2)5
B: Power Clean + Jerk: (x/2+1)5
4 Sets:
C1: (15/10) Unbroken Pull Ups; 20 sec
C2: 25 Kettlebell Swings (32/24); 20 sec
C3: 15 Burpees; 1 min
D: Back Squat: 60%/4, 70%/4, (80%/4)4
Post Results and thoughts to comments.
THIS IS TODAY. THIS IS YOUR DAY
IT'S TIME TO IGNORE THE BARRIERS
AND EMBRACE THE POSSIBILITIES
IT'S TIME TO LIVE THE LIFE YOU DESERVE
YOU DON'T NEED PERMISSION.
YOU DON'T NEED LUCK. YOU DON'T NEED
A DEGREE. YOU DON'T EVEN NEED A JOB
YOU JUST NEED TO TAKE ACTION.
IF YOU'RE TIRED OF THE LIFE THAT
OTHERS HAVE PLANNED FOR YOU,
THEN PLAN YOUR OWN.
OVERCOME THE CIRCUMSTANCES.
CREATE YOUR OWN OPPORTUNITIES.
ONE STEP WILL TAKE YOU FARTHER
THAN 1000 THOUGHTS-EVEN WHEN
IT'S IN THE WRONG DIRECTION.
MAKE CHANGES, NOT EXCUSES.
THIS DAY, IT WILL BE DIFFERENT
Posted by: MOJO | 2012.01.29 at 07:55 PM