Intro...

I thought I would do a bit of a blog about my own training leading up the Open Games 2016. I have competed in the Opens since 2009, and this year I finally move into the 50-54 year age group!
This blog is mainly to give some info on my programming. I see a lot of crossfitters having trouble trying to fit everything in over the course of a week. Especially if their goal is to improve in the sport of crossfit.

My background is swimming. I have done a lot of programming and feel confident with the fitness components, the principles of training and the 'art' of putting it all together.

I have attached a template of my current weekly training sessions. It is important for any athlete to make sure their program is suited to them. It's like nutrition. I can give you a you- beaut diet to follow, but if you don't eat meat, or you don't have time to cook etc then it won't work. 

My program is based around the following:

• I've been doing crossfit since 2009. So I have a good training history and have some good volume under my belt.
• I don't have a lot of time. I generally work a 10-12 hour day 7 days a week. 
• I don't have big family commitments. My kids are older and my wife knows I like my crossfit. E.g. its Valentines day today and we will have to fit in a date-lunch between work and training...
• I own a crossfit shed, so I can train at any time.
• Since I've owned a CrossFit business, my financials aren't great. So physio, massage etc is very limited.

Everyone needs to have a good (and honest) look at what they can commit to. If your commitments don't match your goals then change one (or both) so they do! Otherwise you'll get very frustrated and likely injured. I have dealt with elite swimmers for a long time and this is the most common mistake: their goals require a commitment they aren't prepared to give.

My program:
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The main points (I think) are:

• I workout most days. I do try and get one complete rest day a week, though this is now generally a run day (ie Wednesday). Movement is the best rest for me. If I'm sore etc I feel a lot better if I do a light cardio or technique session compared to if I do nothing.
• Main workout is left blank. This is intentional and allows me to see how I'm feeling on the day. I usually get four (maybe five) metcon type wods in a week.
• I have put in my weaknesses ie BJ, burpees, running, pushups, wall ball, pistols etc so I hit them at least once a week. This is critical!
• I hit the main lifts once a week as a strength component. i.e. DL, RSq, FSq, OHS, Cl&J, Sn. I do these before the wod as I feel strength is vital for a masters athlete.
• I change this weekly plan to suit my week. E.g. If I have a comp on the Sunday, Monday might be my run wod day as a recovery.
• I do about 30-60 mins of mobility/triggering a day. So my sessions last about 2 hours.

That's it for my first blog! I'm now heading into the shed to give it a good clean!