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The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
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Simple Strength For CrossFitters
Published 3rd November 2015
What you need too know
The following programme and associated spreadsheet is designed to increase overall strength alongside regular CrossFit Class training. The programme is suitable for:
- Individuals with 6 months + CrossFit experience
- Individuals who have competency and safety in the associated exercises
The programme consists of 3 sessions per week and each session should take around 45 minutes.
Each session combines two different compound barbell exercises. We use a total of 6 different exercises in total - Deadlift, Bench Press, Back Squat, Power Clean, Front Squat, Shoulder Press.
You will need good estimates of your rep maximums in each exercise.
Individuals can expect to make linear strength gains on all lifts over a period of 3-6 months.
Having a full range of movement and quality technique in each of the exercises will enable faster progress.
To get the most out of the programme, we strongly recommend booking a session with a coach before you start to ensure you are performing the exercises correctly, using appropriate loads and implementing it appropriately into your current training regime.
Simple Strength For CrossFitters - The Programme
Download the Simple Strength For CrossFitters programme via Dropbox here. Print it off and use it alongside the exercise notes in this article to get the most out of the programme.
Start by entering your 1RM for each of the exercises on the spreadsheet. Be conservative. If you use numbers from 'ugly' maxes you're likely to start the programme too heavy and plateau early. If you don't have a 1RM but you have another recent rep max (e.g. you know your 5RM) you can easily work out a good estimate of your 1RM using this one rep max calculator. If you don't have a rep max in a certain exercise then you need to find one before starting the programme. Speak to a coach who can advise on how best to do this and make sure this is an appropriate programme for you to follow.
Once you have entered your 1RM numbers the spreadsheet will work out all of your starting weights for the first 2 cycles (6 weeks). If you are using an application that doesn't allow you to input data you can save the documnet to upload elsewhere or print the spreadsheet off and work your numbers out yourself from the percentages given. All weights are rounded down to the nearest load you can accommodate on a barbell assuming 1.25kg are the smallest plates available. If you're working off accurate max numbers all your lifts on your first cycle will be manageable. Don't be tempted to increase the prescribed load. The programme will do that for you in subsequent weeks.
You're ready to get started
The programme works in cycles of 3 weeks. Each week consists of 3 sessions. Each session is made up of 2 different Barbell exercises. The 3 sessions through the week are listed as Monday/Wednesday/Friday. This is ideal but can be changed to fit in with your training schedule. Try not to perform sessions on consecutive days where possible.
Session 1 - Deadlift and Bench Press
Session 2 - Back Squat and Power Clean
Session 3 - Front Squat and Shoulder Press
Once you complete the first cycle, continue straight through into Cycle 2 (Weeks 4-6). Cycle 2 assumes an additional 5kg on your 1RM for Deadlift and Squat numbers from Cycle 1 and an additional 2.5kg your 1RM for Bench, Power Clean and Shoulder Press numbers from Cycle 1. Using your new projected 1RM numbers you can now use the assigned percentages to work out your prescribed loads for Cycle 2.
You should be able to continue with this process and make your prescribed loads for at least 4 cycles (12 weeks) but usually a lot more.
If you reach a stage where you can longer complete the required sets and reps at the prescribed load, continue working through the programme making as many sets as possible. For the next cycle do not increase your projected 1RM for any exercise where you failed to make all sets and reps at your prescribed load. You should still increase your projected 1RM for exercises where you hit all prescribed loads.
Pull Ups Level 1 - How to get your first Pull Up and beyond
Published 29th September 2015
What you need to know
The following programme and associated spreadsheet is designed to increase the pull up strength of individuals who can perform the following:
- 0-4 Proper Strict Pull Ups
- A chin over bar hold of at least 5 seconds
- A controlled 5 second Pull Up negative from chin over bar to dead hang
The 6 week programme consists of 3 sessions per week, each of which should take between 10 and 20 minutes.
Depending on your starting strength, individuals can expect to be able to do between 1-10 Pull Ups by the end of the programme.
Having healthy shoulders and adequate range of movement about the shoulder and thoracic spine (upper back) will enable faster progress.
The video at the bottom of the article shows a demonstration of all the exercises required as part of the programme.
To get the most out of the programme we strongly recommend booking a session with a coach before you start to ensure you are performing the exercises correctly.
Pull Ups Level 1 - The Programme
Download the Pull Ups Level 1 Programme via Dropbox here. Print it off and use it alongside the video and exercise notes in this article to get the most out of the programme.
Warm Up and Activation
I recommend a 3-5 minute steady Row before each session.
Part A in each session should be performed as a superset. You should be able to complete each set comfortably and not be close to failure at any point.
Assisted Pull Ups
The partner giving assistance should do enough to allow a constant smooth movement up and down but no more.
This may mean more assistance is given on the final rep of a set compared to the first rep.
Less assistance will be required in the eccentric (negative) portion of the movement compared to the concentric.
By week 3 onwards some assisted pull up reps may require little to no assistance. This is a good thing so don't feel your partner has to assist!
Chin Over Bar Hold
Using a pronated grip (overhand grip) hold your chin over the bar for as long as possible for the max set and time it. Your chin should not make contact with the bar.
For percentage sets, use a percentage of your longest max hold in seconds.
Negatives
Start with a 1 second pause with your chin over the bar then descend in 3-5 seconds to the bottom of the pull up at a constant speed.
Make certain not to move fast through the most difficult parts of the range of movement - the first 2-3 inches and the last 2-3 inches!!!
Ring Rows
If not part of the warm Up (Part A) each set of Ring Rows should be performed at an angle that makes the set as hard as possible while maintaining form and range of movement.
Chin Ups
From a stationary dead hang with a pronated grip (palms facing you), pull each chin up as fast as possible while maintaining proper body position.
Pull Ups
From a stationary dead hang with a supinated grip (palms facing away from you), pull each chin up as fast as possible while maintaining proper body position.
Slow 'n' Grow
From a stationary dead hang with a supinated grip, perform a pull up, pause 5 seconds with chin over bar then do a 5 second negative.
Friday 19th October 2012
Deadlift 4 x 8
Use approximately 65% of 1RM. Work on a bodweight movement of choice inbetween sets.
21-15-9 reps for time:
KB Swings 32/20kg
Burpees
Happy birthday to Mark Ellens and Tudds.
The greatest champion, the greatest Games. Mikko Salo, winner of the 2009 CrossFit Games.
You can go back and watch every event from the 2009 CrossFit Games via the CrossFit Journal here.
Thursday 18th October 2012
Christmas Party - Sign Up
This years Christmas Party will be a mystery tour held on Saturday 15th December starting at Skippy's (above Trio) in Headingley. Food will be provided and there'll be drinks offers on throughout the night. Cost will be £10. Please sign your name up on the sheet next to the WOD Board if you plan on attending.
Open Gym
Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Monthly Challenge
Ladies Only Class at 9.30am
Competition Training at 7pm
Monthly Chalenge - October
"Manchester Mile"
For time:
30 Back Squats at bodyweight
Run 1 mile
Happy Birthday to James Jeffery
Wednesday 17th October 2012
For those that may have missed the CrossFit Invitational on Saturday or if you want to watch it again you can see it all here.
Work on the following for 20 minutes focussing on efficient movement and perfect form:
1 Rope Climb
2 Turkish Get Ups each arm
Partner WOD
In pairs and alternating rounds perform AMRAP in 15 minutes of:
5 Box Jumps 30/24"
Sprint 100m
5 Burpees
Congratulations to Niki Simpson on becoming an official Inov-8 sponsored athlete.
