Over the past 2-3 weeks we have introduced 2 new training tracks for members to utilize as supplemental programs to build on our CF program.
These tracks are:
If you have been or are interested in adding either of these into your training regimen, it is important to take some time to review proper training splits and understand the intention of each program.
Continue reading to learn more about each track, determine if supplemental work is for you, and find out which program may suit your goals.
Do I Need Supplemental Work?
This will depend on what brings you into the gym and what your specific goals are!
> Our CF program is the foundation
If you are are here to improve your lifestyle by building better habits with nutrition and fitness, then you're in luck as this is built in to our CF program.
Our CF program incorporates increased:
You CAN and WILL achieve high levels of health and fitness by simply following our CF program coupled with a diet that supports those health and fitness demands.
> When to start a supplemental program
We recommend building consistency in our CF program, 4-5 training days a week, along with nutrition before considering adding in supplemental work.
Our supplemental programs are available to all members to utilize, but it is important to understand that adding these in will require a greater time and energy commitment in order to see the full benefits.
Therefore, athletes considering adding in these programs will be expected to be accountable for proper training splits and recovery routines to prevent overtraining and injuries.
If you have questions about what is right for you, don't hesitate to reach out to a coach for more information.
Recommended Training Splits
If you are ready to add supplemental work into your fitness regimen, here are the suggested training splits.Training Recommendation
Intensity is indicated below as L/M/H (Light, Medium, High)
Monday- CF Class (M) + Strength
Tuesday- CF Class (L) + Olympic Weightlifting
Wednesday- CF Class (L/M) + Strength
Thursday- Rest Day
Friday- CF Class (M/H) + Strength 202 or Olympic Weightlifting
Saturday- CF Class (H)
Sunday- Rest Day
Olympic Weightlifting Overview
The Olympic lifts include the “clean and jerk” and the “snatch.” Weightlifting, as it is often referred to, develops strength (especially in the hips), speed, and power like no other training modality.
The clean and jerk and the snatch also both develop coordination, agility, accuracy, and balance and to no small degree.
Olympic Weightlifting & CrossFit
In order to give athletes an opportunity to spend more time with these movements, we have added the "Olympic Weightlifting" track.
This track, unlike dedicated Olympic Weightlifting tracks, will not resemble a full weightlifting program, but one that is designed around our CF programming.
Our Olympic track will change throughout the year based on the CF season we are in (based around the CF Open).
The duration of our Olympic Lifting training blocks will range from 4-6 weeks . They will be focused on improving position, technical ability, strength, and overall capacity.
Because this is a supplemental & secondary program, there may be weeks where overlapping elements, and movement patterns are seen in the CF program. This is where athlete accountability will come into play.
Determine training priority and adjust intensity accordingly to avoid overtraining or plateaus.
There will be sessions that are physically more demanding than others, please remember that technique will always take priority.
Our goal is to use the technique built in this supplemental program and apply to to our workouts in CF. These sessions should NOT be seen as secondary metcons.
If you are looking to increase overall strength & perform WODs faster & from better positions, this is the program for you!
Here is a breakdown of the program from Campbell Lillard, our friend, coach, and strength programmer.
This strength program is focused on increasing different areas of strength through:
More about Coach Campbell
Coach Campbell was a coach at MGCF before moving to LA to work for Deuce Gym in Venice Beach.
He has a wealth of knowledge regarding strength training and programming and we are very excited to have back as a part of the gym!