Overview
Welcome to The Dark Place and the launch of our first online program geared toward dedicated competitors. For more about us, go here.
Our first cycle is 12 weeks long containing two 6 week blocks with an off-season theme.
When we say ‘off-season,’ we mean a shift in focus away from CrossFit metcons as the core of our program and spending the bulk of our energy on foundational strength, skills, muscle endurance, and aerobic capacity building. These areas are key to your long-term success and the sooner we can start here, the better your performance will be down the road.
Oh and not to worry, high intensity metcons with opportunities to visit The Dark Place will present themselves weekly. =)
Breakdown
Now that we have the broad strokes, let’s deep dive into block 1 and the next six weeks of programming.
Mondays will focus on upper and lower foundational strength building (lifts and accessory) plus a high intensity metcon designed to give athletes an opportunity to step inside The Dark Place. Regular exposure to a rewarding-yet-painful place is the cornerstone of our philosophy and find that it keeps both mind and body grounded and attentive on the goals we’ve set for ourselves. You’ll hear more about The Dark Place in the coming weeks and months ahead.
Tuesdays are all about gymnastics pushing and pulling. We'll sharpen our skills here while building strength and muscular endurance followed by pace and quality pieces designed to provide some aerobic capacity building at target heart rates while continuing to work on our gymnastics and accessory work elements.
On Wednesdays, we develop power, speed, and coordination in a variety of explosive ways. We'll additionally hit some foundational lower body strength followed by a high intensity metcon, finishing with core accessory work.
Thursdays are an active recovery day. We'll offer multiple options to choose from. The objective is to walk into Friday feeling fresh and ready for the remainder of the week's training.
Fridays are for refining and advancing our Muscle-Ups and Snatch technique. Metcons will be on the longer side at moderate levels of intensity that may or may not involve a trip to The Dark Place. Accessory will support our Muscle-Up and Snatch focuses throughout.
Our Saturdays, we close out the training week with a day heavily geared toward working on our needed areas of improvement. Metcons will be moderately intense and longer, using Mikko's Triangle as inspiration as we build interval capacity on machines throughout the block.
Pro-tip: We recognize this a general program and we do not know your individual strengths and weaknesses. But you do. Please prioritize working your weaknesses, even if they are not specifically covered on a particular Saturday. Your time is best spent on those rough spots to achieve your best results down the line. If you’re still not sure what to do, give us a shout.
And finally, Sundays are all about our recovery and reset. Go by feel and determine if a full rest day or an active recovery day is best in order to be at our very best for next week's training. We'll provide a variety of options should you choose an active approach.
Ready to Train?
Our results based competitor program rooted in what propelled multiple CrossFit Games athletes onto the podium is ready for you. 14-day free trial via the link below.
See you on the app,
Chris