How to Get the Most Out of Your CrossFit Training (Part 1)

201410-201412 Strength Programming PreviewOctober – December 2014 Strength Programming (click to enlarge)

How to Get the Most Out of Your CrossFit Training

This is the first part of a series of posts which I hope will help you all “get the most out of your CrossFit training”. My own personal philosophy, regarding fitness and otherwise, is that it’s not enough to simply DO something or even to do something WELL but that you should know WHY you’re doing something. Education, skill acquisition, proficiency, expertise, etc. all take a considerable amount of time, which I’m sure you’ve already re-discovered since you began CrossFit. This series of posts is just another aspect of that continually on-going learning process which will help arm you with the necessary information for you to understand a little bit more about WHY we do the things we do.


Programming: What

Part 1 of the “How to Get the Most Out of Your CrossFit Training” will actually deal a lot more with WHAT we do (we’ll get to some of the WHYs in subsequent posts). What you see above is the strength programming for the next three months. It is similar to our previous strength programming schedule in many ways but has evolved to incorporate different training concepts. This is not to say that what we have been doing hasn’t been working (it has – you guys have PRed like crazy AND consistently) but like anything else, we must learn from our experiences, adjust, and adapt. Obviously this program is subject to change due to holidays, special events, and when I feel like it but this is more or less what you can expect to see each day during the strength portions of classes.


A few things to note:

    • yellow boxes indicate 1 RM test days
      • green boxes indicate second chance 1 RM test days
    • each week we will work on the following for strength/skill: back squat, front squat, deadlift, snatch, clean & jerk, and gymnastics (NEW dedicated days for this!)
      • most Saturdays will forgo strength training. in those cases, the strength/skill not scheduled that week will be an aspect of a longer workout (MORE partner workouts!)
      • presses and push presses for strength have been scheduled on a few of the squat and deadlift days (MORE double strength days!)
    • with the exception of gymnastics, each of the above eight-week strength/skill cycles will culminate in the testing of a 1 RM
      • squat cycles will incorporate max effort, volume, and dynamic effort/speed work days
      • deadlift cycles will incorporate max effort and volume days
      • Olympic weightlifting cycles will incorporate max effort, volume, and EMOM days (this includes power, hang, and touch-and-go repetitions)
      • gymnastic cycles will incorporate mostly accumulation days
    • squats will be on alternating-week schedules where the “heavier” day occurs earlier in the week:
      • Monday & Thursday
      • Tuesday & Friday

On Sundays (at least for the next three months), I will also post the upcoming week’s strength work INCLUDING the set/rep/work schemes so that you know what to expect for the week.


But finally….

With great power comes great responsibility. The intention behind this information is NOT so that you can cherry-pick and avoid the movements you don’t like. In fact, if that is your response to a movement you see in a workout, it is the very same reason to come in to work on that movement! Use this information to plan your workouts, focus on your weaknesses, and get excited for the upcoming week’s training!


Please post to the comments if you have any questions about the above and I will answer/update the information. Stay tuned for more explanations regarding programming in the near future.

by admin in Coach's Tips

6 Responses to How to Get the Most Out of Your CrossFit Training (Part 1)

  1. Tom Blaser

    What about curls??

    • JJ Christopher

      ah dammit. i forgot to include that in the key:

      “back squat” = curls
      “front squat” = curls
      “deadlift” = curls
      “snatch” = curls
      “clean & jerk” = curls
      “gymnastics” = curls

      hope that helps!

      • 30%

        and by curls, do you mean CALF RAISES!

  2. 30%

    This is great information! Love it! Thanks Uncle Ben…I mean JJ :)

    • JJ Christopher

      you’re welcome, Spidey (or my little rice seed, depending on what kind of joke you’re making)!

  3. Carl Hirschman

    LOVE it!