A New Plan, A New Approach

Some of you may noticed that HPC, or COMP Team, depending on what you call it, has been hanging out around the gym a little more lately. Let me tell you why.

We have put together a group of people who are interested in using CrossFit as more than a daily workout. These athletes are participating in the program want to see gains, and take a more structured and strategic approach to their training.  By no means does it suggest that everyone in the program’s goal is to compete at Regionals, or to compete in CrossFit, for that matter.

The name “COMP Team” may suggest that it is a team training for the Open and Regionals, but the truth is all it is is a group of people who are interested slightly more more specific, periodized training.

I have said it before and I will say it again, we all CrossFit for many different reasons. If you have toyed with the idea of training more, doing more olympic lifting, getting stronger and excelling at gymnastics movements all at the same time, yet have had no idea where to start and what to prioritize, then this is place for you. If you are down with hitting classes, and doing the daily WOD, by all means stick to what makes you happy.

For those interested, COMP Team now trains 5 days a week: Wednesdays at 7 pm, Thursdays at 7 pm, Fridays at 6:30 pm, Saturdays at 8:30 am, and Sundays at 11 am. If you look at this and think “Holy shit, that’s a big commitment”, I don’t blame you. With that in mind, I don’t expect to see everyone at every session. You have lives, families and jobs – this I understand. If you are able to make 3 of the 5 days, you are still going to be on the right track. If this seems like something you may be down for, then get in touch with me at the gym, or ask the people who are currently in the program how it has helped them. I encourage people to come on out for a session to see how it is laid out.

Cost is 90.00 per month. No long-term commitment required. If you would to go month by month and just try it out, thats completely fine.

Below is how the days are be laid out. This is my guide as the coach for programming for everyone who is in the COMP Program.

Wednesday:

skill sessions
- gymnastics focus (hspu/mu/t2b/pistol/hs walk)

- lift focus
(snatch/clean/jerk)

Thursday: 

-Strength piece
(Squat/deadlift/press/bench)

-Metcon focus 7-16 min range

Friday:

- monthly match

- endurance bias workout 12-25 min range
(Run/row)

Saturday:

- cycling piece

-EMOMs
(Barbell complex bias)

-skill bias workout
(hspu/mu/t2b/pistol/hs walk)

Sunday:

-Strength piece
(Squat/deadlift/press/bench)

- off site workout

- miscellaneous movements
(Wall balls/db snatch/ring dips/pull ups)

Lots here to think about, if you have any questions feel free to grab me and I would love to answer them.

Tom

Tuesday

Warm-up: Whatever Andy puts on the board at 6 a.m.

Tech: Cleans (3, 3, 3) – Take those Hang Squat cleans we did last month and start from the ground.

Workout: Bodyweight Cleans and Rope Climbs

For time:

7 Body Weight Cleans
2 Rope Climbs
5 Body Weight Cleans
3 Rope Climbs
3 Body Weight Cleans
4 Rope Climbs

** Scale your workout weight if your max clean isn’t 30lbs above body weight.

Time Cap: 15 minutes