General physical preparedness
Base is for our everyday member AND our competitive athletes. We all need a strong foundation and this program builds that. The Base represents your local gyms daily programming, and should always be the priority.
We need to be strong in the basic strength movements like Back Squat, Deadlift and the Presses. In Strength Work we follow a progressive cycle that will require more volume or intensity each week. The movements we use are simple but are very effective in building strength.
The Olympic lifts (Snatch & Clean and Jerk) are king! These two monsters are the ultimate test in strength, speed, power, mobility and a whole lot of other things. We believe that all our members should learn these lifts, and how to perform them with confidence and accuracy. Each week we have a dedicated day for both the Snatch and Clean and Jerk. We know that these movements takes sometimes thousands of reps to understand but we are dedicated in providing the coaching and time to make these movements happen for everybody.
This is the WOD (workout of the day) at your gym. Our focus at andfit is on variety, and the goal is GPP (general physical preparedness). We test ourselves with the classic CrossFit workouts, and for every other session we vary movements, loads, equipment and time domains to ensure exposure to a broad stimulus. The workouts is varied but not random, lots of planning and thought goes into each workout.
Muscle Ups, Handstand Push Ups, Handstand Walks, Pistols and Toes to Bar are just a few movements that we realize are often better trained in a non intense environment – not in a workout. We can get good practice for these movements in a more relaxed and focused Gymnastic Skill sessions. The goal here is to play around and work on progressions that are specific to the individual.
for the competitive athlete
Peak does not replace Base but rather adds to it. The base programming (your gyms daily classes) will always be the priority. There are no mountains with a Peak but no Base. The Peak programming is additional sessions that you can get done outside of class times.
Eden Terrace Barbell Club is a Weightlifting specific Program that follows proper Weightlifting rules and standards. The program will provide Olympic lifting specific strength and accessory work. Individuals that want to pursue the sport of fitness need additional training in the Olympic Lifts. There will be exercises specific to the Snatch and Clean and Jerk that you will learn and do that will not be covered in any other session.
“Calisthenics” is the application of Gymnastic Skill exercises. These sessions are not to learn the skill but to apply them in a workout situation. Competitive athletes need to learn to perform high skill gymnastic movements under a fatigue state. The goal is to get comfortable with the high skill movements so when tested they are as natural as can be.
“Engine” is the thing that keeps you moving. Strength and Skill will only get you so far. The daily Metcon (your gyms WOD) will build your engine, but for competitive athletes we need to put in additional conditioning work. These sessions will be single modality, and mainly interval based – work:rest scenarios. These sessions do not replace the Metcon but will be added on top of it. The goal here is obvious – Build a big Engine so you can go harder and faster for longer.
“Rhythms” is where we focus on moving the barbell fast and effectively through multiple rep cycling (tap and go style). We also see this as a great way of building strength through eccentric loadi