Author's Comment: The question was put up on Facebook (https://www.facebook.com/SVGFIT) about whether there were any questions I could answer about the SVG FIT programming. I realized when I received some of the responses that I don't really have a cut and dry instruction manual on how to get started with SVG FIT! I am a CrossFit certified instructor and most of my workouts follow the CrossFit mentality of constantly varied, functional movements performed at a high intensity, but we do have subtle differences in our programming techniques that beg an explanation. SO, I'll start here, and put up a video later to better explain things!
From Brandon:
Well I need to get into shape after my baby was born I have gotten way outta shape. So I saw ur post and just thought its time to do something about my fitness. Can u explain the rotation for the WOD. Intensity then the reset or is the reset In between each rotation of the intensity. Thanks buddy!
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| My thoughts exactly! |
My Response:
Hey, man! How's it going? Congratulations on the little one! That's awesome!
I can definitely explain things; but it might be a little on the lengthy side! I need to put a video together that outlines it, because I know you're not the only one that looks at it and wonders what's going on!
Basically There are four portions to each workout:
- Warm-Up: 10 Minutes
- Heavy: 20 Minutes
- Intensity: 20 Minutes
- Reset: 10 Minutes
60 minutes total.
The RESET can be left out if time is short. I don't recommend it, however as it definitely has an impact on flexibility and range of motion over time. (Author's Note: I STRONGLY recommend getting something in post-Intensity rather than just 100% stop at the end of it)
HEAVY - the Heavy section is posted every week on the right side of the page. That is a constant 3 on, 1 off model. So you have 3 days of work and 1 day of rest. The Heavy follows a 16-week Mesocycle that is broken up into phases from 1 to 5.
We just started Phase 1 this week on the next meso, so (as an example) we are doing all of those lifts listed on the right in the following format:
4 Sets
15-20 Reps
60-65% of our 1 Rep Max for that lift
HEAVY strength training Mesocycle
In other words, on Monday we did bench press as the Heavy lift. I did 4 sets, 15 or 16 reps at 135lbs or 60% of my 225 max (yea, no comments from the peanut gallery).
Today we're going to do that same scheme for the Deadlift (that will be a little more respectable 240 from my 405 max).
INTENSITY - then we have Intensity. This is the WOD. My WODs, because they are associated with the HEAVY work as well, are typically a little shorter than those posted on CrossFit.com - mine usually are between 7 and 15 minutes.
The Intensity also runs 3 on, 1 off - BUT they are offset of the HEAVY by one day. So If we start on a Monday, it would look like this:
Monday: HEAVY / REST
Tuesday: HEAVY / INTENSITY
Wednesday: HEAVY / INTENSITY
Thursday: REST / INTENSITY
Friday: HEAVY / REST
Saturday: HEAVY / INTENSITY
Sunday: HEAVY / INTENSITY
RESET:
First and foremost - there should be a RESET every day. The Reset is more than just a cool-down after the workout. It's a low-intensity exercise set that seeks to the reduce the likelihood or severity of muscle-soreness. In general, it seeks to expand on the flexibility, balance and coordination domains of CrossFit.
Warm-Up Example:
400m Run or 500m Row or 100 Double Unders
Joint Mobility
- Arms (arm swings)
- Shoulders (shoulder shrugs, band pulls)
- Hips (high kicks, walking lunges, samson stretch)
- Legs (spiderman lunge, squat bridge)
3 Rounds, 10 Reps of:
- Push-Ups
- Sit-Ups
- Air Squats
NO STRETCHING! Do not STRETCH; any mobility in this Warm-Up should be some sort of activity OR a joint opener. Do not stretch cold muscles. It will inhibit performance and could lead to injury.
I STRONGLY recommend the Catalyst Athletics Warm-Up routine -
That's PLENTY of information for now. Try to digest that and let me know what questions you have.
Stay Savage, My Friends!
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