Why this overview

Each month we post an explanation of where our programming focus is and how it will help you improve your fitness.

Fitness is mainly determined by your ability to perform work for as long as possible. In order to perform work (moving objects, whether yourself or external weight, from point A to point B) your body has to be healthy and conditioned in the following areas:

  • Balance
  • Coordination
  • Agility
  • Accuracy
  • Strength
  • Speed
  • Power
  • Flexibility
  • Endurance
  • Stamina

Physical attributes and indicators of poor health (like weight, body fat percentage, insomnia, diabetes, etc…)  can be positively affected by working on these 10 characteristics of fitness.

December 2017

For the month of December there is a significant increase in the amount of “aerobic power” work (moving heavy weights fast for shorter time). This work is vital for improving your ability to sustain higher levels of aerobic (oxygen used for fuel) work without cracking your anaerobic (non-oxygen fueled) threshold and thus using ATP (Adenosine Triphosphate) which we know takes significantly longer to replenish.

In addition to being essential to functional fitness, this work facilitates recovery so you can push harder for the rest of your training sessions. Don’t “save it for the metcon”. For some, this work can actually facilitate lipolysis (fat burning) so the list of benefits is lengthy.

In terms of strength and power development, we will see the introduction of some new movements such as the glute barbell bridge, more specific gymnastics strength work, as well as developing the efficiency with the hang power snatch done on dynamic effort upper-body training days. Dynamic effort sessions this month you’ll see two movements the box squat and speed pull deadlift done twice this month. These sessions are designed to be fast-paced. This work should actually potentiate your conditioning work. Overall, you should expect to see a slight increase in the amount of time we spend

The level of intensity/volume remains comparable to other blocks of programming we’ve done. Make sure if you review the exertion guide here. This can be the difference in how you respond and how well you develop by following the program.