Nov 29, 2014

December Programming Notes

Thanks to Dan R. for a great November
Tara K. has the Lead for December


My name is Tara Kinney and I’m a proud military wife and the mommy of our 2 girls, Ashley & Addison. I’ve been active in Crossfit for about 3 ½ years and also coach H.I.T. fit and Indoor Cycling. I also have a passion for supporting organizations with Leadership Development, Training & Facilitation, and Instructional Design.
 
About the programming: My goal this month was to focus on a variety of WODs that would challenge athletes across the 3 metabolic pathways. Going into the holiday season we have a tendency to increase our macros, so I did have a bias toward Crossfit Endurance!
 
Strength: Beginning in December and continuing in January, the strength focus will be the Wendler Lifting Program. http://www.muscleforlife.com/get-strong-strength-training/
 
This is a very effective strength building program focused on the Squat, Bench Press, Deadlift, and Strict Press. You perform each of these workouts 4 times to complete what is known as a “mesocycle,” which is a fancy sports training term that refers to a training phase that lasts 2 – 6 weeks. 
 
Skill: The skill focus for December will be bar and muscle up progressions and will be woven intermittently between strength days. Skill and strength is recommended prior to the main WOD, but you can work it in however works best for you.
 
Please don’t hesitate to ask me any questions or provide feedback as we go along. I’m in the bubble M-F at 8am and my e-mail is ironmajorcrossfit@gmail.com
 
Thanks for the opportunity to program for IMCF, I consider myself extremely fortunate to be a part of the community supporting a fit & healthy Fort Leavenworth!!

3 comments:

Jimmy Chen said...

Thanks Dan, for a great month!

Looking forward to Tara's programming, as I'll be in Leavenworth on TDY later in December. Can't wait!

Ryan Kroells said...

Let's get after it!

MotorCityJay said...

Hi. I will be at Ft. Leavenworth for the next few weeks for training. I hope to do some drop in classes with you all if that is ok? I am new to Crossfit (less than 3 months), but I have a powerlifting background. I hope to come by in the evenings if that's ok. Let me know. Thank you.