First, we want to thank Scott Stanger for an excellent five weeks of programming to close out 2012. If you followed Scott’s program you should have a solid foundation in strength and work capacity.
For the next three months we will follow classic CrossFit programming with a 5-3-1 approach for strength work, with plenty of work capacity and core work built in. 5-3-1 means that for the strength movements the rep scheme will be 5’s for most of January, 3’s for the first few weeks of February, and singles (1’s) leading up to 7 March and the start of the Games. This program is built with the 07 March start of the CrossFit games in mind, but it will work well for anyone seeking a strength or general fitness program to start the New Year right.
For those of you new to CrossFit there’s nothing here you cannot attempt or readily scale. Most of the work is in the glycolitic range, no long chipper WODs or long, slow distance (LSD) endurance work. In fitness programming, you can have volume, or intensity, but you can’t have both. Not for very long, at any rate. This is particularly true of 5-days 'on' 2-days 'off' programs like we run at IMCF. This month is about a balance. That doesn’t preclude you from supplementing with your own work. If your goal is a tri or marathon this spring, augment as desired.
Speaking of goals, what are yours for 2013?