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Mon 29th/Tues 30th Sept. Plus, Info on new cycle!!

 ** New ROD cycle starts next Monday 6th October **


Hello! Well it’s been a little while since our last ROD post so get ready for a LONG POST! LOL!! (seriously though, read through ALL of it if you’re interested).

Throughout most, if not all of September we have only been posting ROD programming on the smaller whiteboard at the Box. After a long build up to the All-Stars comp we just wanted to post things that were only needed to maintain function and strength, and also was taking into account how you all were faring through the weekly WoDs too.

Well now it is time to set ourselves new targets, new goals, and new dreams!! (CrossFit Open 2015 anyone?!?!). Starting next MONDAY 6th OCTOBER, we will begin a new cycle of the ROD to help you along your journey.

The new ‘cycle’ will as always follow a sustained plan of strength development. This time though the strength portion will go in 4-week waves (some details below & more details on that to be released later this week. Knowing your 1RM’s is a must!).

Along with the strength moves there will be Gymnastic elements, Midline orientated tasks, Mobility tasks and the odd short Sprint/Interval effort thrown in the mix.

Some days may have two parts to it, other days just the one. Our primary focus here with the ROD is to provide a platform for you to get ‘extra credit’ in. It will enable you to get stronger in a safe, progressive and sensible fashion. Also a new addition will be a ROD post  for Saturdays which will essentially be a “Catch Up” day to get up to speed with anything missed Barbell wise from the week).

Remember though that this is an additional program that is only to be treated as a supplementary piece to compliment our regular main programming. IT IS NOT TO BE DONE IN PLACE OF OUR MAIN PROGRAMMING.

Henceforth, if you are struggling to cope with this extra work then cut it back to only 1-3 ROD sessions per week and/or only do ‘part A’ rather than trying to fit it all in. The CBD main programming is our number one priority!

The strength moves we will work mostly will be on the major lifts that accent ALL other moves. They are The Back Squat; The Strict Press; & The Dead Lift. It will be incorporated into rolling 4-week mini cycles that include an mandatory Deload week on the 4th week before resetting the numbers again.

This will help build strength with a more long term vision of getting stronger every month. It is NOT just a quick fix fast track squat program that would more likely make you start to break down and have you overtrained and losing fitness and performance.

There’ll be more details on the strength side of things later this week or at the weekend.

The Gymnastics stuff will be programmed with virtuosity in mind. Whatever we put up will be designed to help you build strength in that movement. There will be options for ALL levels of ability and always in the back of our minds will be about where the progressions are taking us. Don’t assume that because you have ‘RX’ pull ups that you are too good for an ‘EMOM’ of strict pull ups. Show us virtuous movement in ALL required reps & sets and we will adjust accordingly to challenge your model.

The midline comes with a warning. It can be quite potent to work on improving this area, and as such please stick to the reps that have been prescribed. Don’t do more reps because you can’t ‘feel’ it working or burning right there & then. Trust in the reps and it WILL get stronger.

The sprint/interval work will mostly be short based stuff, BUT every now & then a longer, more aerobic based task may pop up. This will be there to act as either a Time Trial, or a recovery piece, or maybe just a longer type task to help build an engine!! This can be a very useful trick in your toolbox so don’t always overlook these. (With that being said, please still listen to your body. If it needs rest then maybe only do one pieces, or even no pieces. Rest instead!).


Anyhow thats enough babbling! This current week we will program tasks with the next phase in mind. The “10 mins to find” portions can be used to help determine numbers to move forward with if you don’t have any recent 1RM’s to use. Lets see what we have written down for Monday & Tuesday this week! 



Monday 29th September

A): Barbell.

10 Minutes to find a “Heavy” 3-rep Back Squat.

Notes: Doesn’t necessarily mean you need to find your 3RM but aim to hit that ‘heavy 3’ by toward the end of the 10 mins. Don’t hit it in the first 2 mins and try to hit 3 more times after!

Remember weight through the heels, initiate with the hips first (back & down) to engage your glutes & hammies. Drive the knees out and lift fast with a big chest!


B): Gymnastics.

12 Min “EMOM” of Strict Pull Ups, Aim for 3-5 reps each minute.

Notes: If in bands challenge yourself accordingly. Aim for the 3 reps and try to maintain them in unbroken sets. DO NOT change bands mid way through!! Whether you’re in a band or not ensure you keep a Hollow body throughout. Try not to let the rib cage flare and break the midline. You want think “elbows down”  when you want to engage the body. NO KIPPING!!



Your MAIN FOCUS should be on how well you move on each component.


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