what to expect from our next 12-week training block...
Here at CrossFit Aylesbury, our programming is done in 12-week cycles. As coaches we do this so that we can have a clear focus with regards to what we want you, as our members, to achieve. We begin and end each of our 'phases' with testing - this helps to give us an idea of your strengths, weaknesses and goals. Even though each individual who comes through our doors has their own strengths, weaknesses, likes and dislikes within their training we often see progress in areas across the whole population of our athletes, based on what the last phase of programming has focused on.
Our last 12-week phase focused on building a foundation of strength within compound movements (we targeted the squat, deadlift and press) whilst at the same time aiming to build a solid foundation of aerobic capacity. We saw great success with TONS of PB's being achieved in both the lifting and metcon sides.
We have just finished our third 12-week phase and are now moving into our fourth. We have tried to take into account the performances we have seen over the last 12 weeks, look at our athletes' strength and weaknesses as well as consider the goals that members have written on our '2016 Goals' board.
With this in mind here is what you can expect in our next 12 weeks;
- A greater focus on gymnastics. Every week we will be using our 'Gymnastics Roadmap' (pictured below). This is an EMOM (Every Minute On the Minute) structure designed to help you master the various 'levels' of gymnastics commonly used within the CrossFit methodology.
- Working on the Olympic-style lifts (Snatch and Clean & Jerk). We will be putting the increases in strength we have gained to good use and increasing our time spent trying to master these skills.
- Anaerobic capacity; this means more intensity! We will be using the benchmark girls to measure our progress in this area - there should be lots more PB's to come!