Weekly Programming Notes – 11/8/2021



We are entering a deload week for CrossFit this week. We skipped the deload when we transitioned between our previous mesocycle, so we are taking one now. We typically have a deload every 6 weeks to ensure that we are keeping our bodies healthy. In order to gain the most out of this week, stick to the recommended percentages or RPE values each day and focus on the intent of the workout. We either reduce the load, volume, or intensity (in terms of effort) during these weeks, so verify that you know which we are reducing for the day. Also remember, just because it is a deload week, it doesn’t mean that these workouts will be easy, they will challenge you in different areas.

Cardio Club

We are two weeks away from our Friendsgiving 5k (Sign up in Zen Planner). Remember, that we can scale the 5k to our abilities on the 21st. This week we will utilize pace training in addition to our interval work to help us feel what a faster pace should feel like for an extended period of time. We are also doing some NASM SAQ training (Speed, Agility, and Quickness) to help us with our running form and to help increase some lateral strength in the frontal plane.

Olympic Weightlifting

This is our penultimate competition phase week, so we are still working with higher percentages. Everything will drop significantly next week in preparation for the Olympic Weightlifting Competition on the 20th.  The layout is similar to last week’s training, but the percentages vary slightly. There is less Heavy Set work and more working with strict percentages. Remember to stay true to the percentages as it is a way to manage fatigue and overtraining.  

Strength and Muscle

We are on our final week of this current mesocycle that has been focusing on improving our performance out of the hole in the squat and off the chest in the bench. Starting next week we will change things up again to keep working toward improving week over week. We typically break mesocycles up with a vertical press, which will be coming next week.

Kids Class

Classic CrossFit is on the menu this week, as we will be working in couplets and triplets all week to help improve their general physical preparedness.

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