Month: September 2014

Tyler demonstrates one of the many ways to modify toes-to-bar to create a great workout.
Tyler demonstrates one of the many ways to modify toes-to-bar to create a great workout.

FLOOR PRESS 8-8-8

3 3-MINUTE ROUNDS OF:

200-M RUN

12 SHOULDERS-TO-OVERHEADS (155/105 LB.)

AS MANY TOES-TO-BARS AS POSSIBLE IN TIME REMAINING

1 MINUTE REST BETWEEN ROUNDS

Our new offerings are designed to help all our members achieve their goals.
Our new offerings are designed to help all our members achieve their goals.

Related to our previous posts on specialized programming, we’ve collected all details of our new programs here, with some additional options to note.

For athletes who need complete programs or gym time, please see below.

Again, these options are for those who require specific training for competition. For information on our general group training, click here. For more information on our approach to training, read the articles Our Focus and Our Philosophy.

 

204 High Performance

CrossFit 204 Members

  • Cost: $84 per month (in addition to current membership – must be 3x per week or unlimited member; includes GST)
  • Commitment: 3 months minimum
  • What you will receive:
  • A preliminary consultation featuring athlete evaluation and goal setting.
  • A detailed 3-month program of extra work, delivered in one-month blocks with 3 extra workouts per week.
  • Ongoing support and evaluation, with program adjustments as needed.
  • Discounted personal-training sessions ($35 per hour).
  • Access to all open-gym sessions.
  • Free access to CrossFit 204 yoga sessions.

Note: Group classes are the foundation to this program. High Performance workouts are supplemental to group training and must be performed in open-gym sessions.

Athletes Who Don’t Train at 204

Cost: $126 per month (includes GST)

Commitment: 3 months minimum

What you will receive:

  • A preliminary consultation and evaluation/review of current program.
  • Athlete evaluation and goal setting, to include physical testing as needed.
  • A detailed 3-month program of extra work, delivered in one-month blocks with 3 extra workouts per week.
  • On-going support and evaluation, with program adjustments as needed.
  • Discounted personal-training sessions ($55 per hour).
  • Access to all open-gym sessions.
  • Free access to CrossFit 204 yoga sessions.

Note: This program does not include attendance at regular CrossFit 204 group classes. High Performance workouts must be performed in open-gym sessions.

Hill forsakes the hook grip because it makes cleans too easy.
Note the full extension of the hips and the shrug of the shoulders as Hill pulls under the bar.

20 MINUTES TO WORK TO A HEAVY HANG CLEAN + CLEAN

IN PARTNERS, AS MANY REPS AS POSSIBLE IN 12 MINUTES OF:

8 HANG POWER CLEANS (185/135 LB.)

8 BURPEES OVER THE BAR

Skills

Part 1

In 10 minutes, work up to a max weighted strict chest-to-bar pull-up.

No kipping allowed.

Part 2

Every minute on the minute for 5 minutes: 1 max set of chest-to-bar pull-ups

Rest as needed

Every minute on the minute for 5 minutes: 1 max set of bar muscle-ups

The goal for the EMOMs is to pick a rep number and sustain it for all intervals.

Do not tear your hands. It’s not worth it.

On your marks ... . Practicing sprint start mechanics with Mike Booth of Massage Athletica.
Mike teaches sprint start mechanics during our recent running clinic.

5 sets of 2 JERK BALANCES + 1 JERK

3 sets of 1 JERK

Every minute on the minute for 12 minutes:

EVEN: MUSCLE-UPs

ODD: Handstand push-ups

Skills

Part 1

Review sprint start techniques in this video and practice them for 10 minutes.

Every minute on the minute for 5 minutes: perform 1 sprint start and take 5 hard steps.

Part 2

Run 200-m x 5

200 m is measured from the old Chicken Delight building to the front doors of 204. Please use the bike path on the west side of the street so you can avoid traffic.

Rest 3-4 minutes between sets. You should be fresh for each attempt.

Tyson's heading back to Vancouver and the Canada West Regional!
Tyson will be heading up 204 High Performance.

In the previous posts in this series, we went over CrossFit 204’s overall mission and our competition philosophy. In this final installment, we’ll explain 204 High Performance.

Tyson Takasaki will be our program director, and he’ll be running the show with support from our coaching staff. We’ve chosen Tyson for obvious reasons: He is the only Manitoba athlete to compete as an individual in the CrossFit Games, and he’s a great coach who understands the needs of competitive athletes in a variety of sports. 204 High Performance is not just a CrossFit program: We can help you prepare for triathlons, hockey and football seasons, mud runs—any sport or activity or fitness test. It is a sport-specific program designed to maximize performance in any endeavour.

As we stated earlier, we believe our group classes provide the best general foundation of fitness, and in those classes you’ll get to train next to some of the best athletes in Western Canada. For our members, we consider our group classes the base of our high-performance pyramid. The classes are programmed to create fitness and will provide a wide variety of challenges for athletes of any level. As we always do, we will scale these workouts up or down to meet the needs of all members. That means competitors might see increased loads, more complex movements and so on—this is nothing new.

For sport-specific athletes, we highly recommend a strong base of general physical preparedness, and our group classes can provide that.

For athletes who don’t train at CrossFit 204, your training regimen will be evaluated, and we’ll program to complement it. If you require a complete training program, we can provide that too.

With a training base in place, the upper half of the pyramid will be specialized programming tailored exactly to your needs and goals, as determined in consultation with our coaching staff.

You’ll have some paperwork to fill out, and a coach will evaluate your strengths and weaknesses. From there, he or she will create a sport-specific training plan designed to complement your current workouts and periodized to prepare you for whatever event you’re competing in.

The "easy" part.
Sport-specific training.

Unless you are without a current fitness program and require a complete training plan, you’ll be provided with 12-16 personalized workouts per month, all designed to help you maximize your performance. These workouts will address weaknesses, amplify strengths and introduce advanced skills. The overall goal is to put the sharpest point on your pencil, so to speak.

Three principles:

1. More is not better. Intensity is the key, and it’s complemented by the intelligent application of precise amounts of volume. Stick to the plan and you will get results. Do too much and you can expect limited gains.

2. You must commit to the program for it to bring the desired results. We’re requiring a minimum three-month commitment, as three months could be considered approximately three training mesocycles—a nice block of time in which you’ll see results. If you commit to a longer term, it will allow the coach to be even more precise in planning your training.

3. Programming is only effective when supported by proper nutrition and adequate rest and recovery. You must take time to recover and perform mobility work, and you must address your diet. We can direct you to resources to assist with that.

CrossFit competitors will generally spend time working on deficient areas. What is preventing you from reaching your goals? Be prepared to invest time in making weaknesses into strengths. High-skill movements will also be integrated in order to stay ahead of the curve in competitions. Expect to work on challenging movements, such as deficit handstand push-ups, odd-object lifts and so on.

Lifting heavy ... for reps.
Local, regional and international fitness competitions.

Athletes specializing in other sports will be provided with workouts designed to prepare them for the tests they will face. A triathlete, for instance, would spend more time working on endurance, while a football player would spend more time developing explosive power.

To accommodate the program, we’re opening up more training opportunities. We’ll have at least one extra open-gym slot every day of the week except for Saturday to accommodate additional training. Extra workouts may not be performed during group classes. On Saturday, members of 204 High Performance will get free access to our yoga sessions so they can address mobility issues. We highly recommend attending yoga for restorative and pre-hab work.

Details

CrossFit 204 Members

Cost: $84 per month

Commitment: 3 months minimum

What you will receive:

  • A preliminary consultation featuring athlete evaluation and goal setting.
  • A detailed 3-month program of extra work, delivered in one-month blocks with 3-4 extra workouts per week.
  • Ongoing support and evaluation, with program adjustments as needed.
  • Monthly homework and enrichment.
  • Discounted personal-training sessions ($35 per hour).
  • Access to all open-gym sessions.
  • Free access to CrossFit 204 yoga sessions.
Yoga: Tuesdays at 8 p.m. $10.
Yoga and mobility work.

Athletes Who Don’t Train at 204

Cost: $126 per month

Commitment: 3 months minimum

What you will receive:

  • A preliminary consultation and evaluation/review of current program.
  • Athlete evaluation and goal setting, to include physical testing as needed.
  • A detailed 3-month program of extra work, delivered in one-month blocks with 3-4 extra workouts per week.
  • On-going support and evaluation, with program adjustments as needed.
  • Monthly homework and enrichment.
  • Discounted personal-training sessions ($55 per hour).
  • Access to all open-gym sessions.
  • Free access to CrossFit 204 yoga sessions.

Community athletes will be evaluated to ensure proper form and mechanics, and remedial work may be prescribed.

Complete Training Program

If athletes need a complete training program, we can create one for $157.50 per month.

To register for all programs, info@crossfit204.com or call Crystal at 204-880-1001.