Description

Look Like the Man of Steel – Gym Jones GB GB link: TRAINING MONTH ONE28 Days Disciple Level AccessUte CrossFit won the CrossFit Games in 2012 and 2013. I wrote their programming both years. Since then many people have asked me what type of work they did and have asked numerous questions regarding programming. For learning purposes I have decided to cover a portion of 2013 here to give you an idea of what they did. This program is based on what was written for Ute CrossFit in 2013 in preparation for competition. For the purposes of making this program something a person or team could follow and adapt to their individual needs I have modified it slightly but many of the workouts are in their original state. This program itself is eight weeks in length. We will release them in two separate months: Month 1 and Month 2. The format of each month is three weeks of hard work and then one week of recovery/taper work. If you are going to follow this program and only have 7 weeks before competing you could alter the program by getting rid of the final hard week of Month 2. Before starting this program there are a few things to consider. Remember that this program was written for a specific group of individuals. You may have to adjust a few things to make the program work for your individual needs. To be effective programming needs to be individualized to some degree. Remember also that the people following this original program were already a very fit group of individuals before I ever had the opportunity to work with them. Before undergoing this training each man and woman on the team had a lengthy training history and a very high work capacity. They also all had a very high work ethic and desire to win. There is no magic in this programming. It was all of their hard work that made those two championships happen.COMPETITION TRAINING MONTH TWO 28 Days Disciple Level AccessUte CrossFit won the CrossFit Games in 2012 and 2013. I wrote their programming both years. Since then many people have asked me what type of work they did and have asked numerous questions regarding programming. For learning purposes I have decided to cover a portion of 2013 here to give you an idea of what they did. This program is based on what was written for Ute CrossFit in 2013 in preparation for competition. For the purposes of making this program something a person or team could follow and adapt to their individual needs I have modified it slightly but many of the workouts are in their original state. This program itself is eight weeks in length. This is Month 2. This month differs from Month 1 in that there is a taper week for a major compeition. If you do not have a major compeition you could do a recovery week in it’s place. As you can see there is a tremendous amount of work in the program. You may think you can improve by adding work. Do not. Too much work will lead to injury. There needs to be balance and more isn’t always better. Remember too that recovery will be key. Every day I would expect 8-10 hours of sleep. I’d expect a massage each and every week. Twice is even better. I would also expect an athlete is on the foam roller every day, having an ice bath after each hard workout, doing recovery walks throughout the day, and engaging in other activities that facilitate recovery. If you don’t take the recovery seriously you will get hurt or burned out. Make it a priority.  Notes:The Red Arrow indicates a how to video available demonstrating how the particular exercise is to be performed. All of the How To videos will be found in the How To video product# indicates lbs (NOT kilos)