Five Alarm Fitness

Bloomington, Illinois

Programming

2019 Post-Season Programming

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And we’re back! It’s been another year, another Open, another Friday Night Lights! Now here we stand at the beginning (ish) of another “cycle” of programming here at Five Alarm, and this year we’re trying something a little different!

ENTER THE CONJUGATE METHOD

The Conjugate Method refers to a specific strength program methodology created by Louie Simmons of Westside Barbell fame. Why a “strength” program? Study after study continues to show that STRENGTH training has the highest carryover to positive changes in health, performance, AND body composition. I would wager that those three goals (individually or combined) encompass 100% of the reasons people are here in the first place (plus our amazing community!).

Now, to clarify, we are NOT trying to turn everyone into powerlifters. DON’T WORRY! We are still doing CrossFit! The beauty of the Conjugate Method is that it is a concurrent system; meaning that we’re working to improve multiple aspects of strength all at the same time. As you can imagine, that fits right in with a standard CrossFit model, which aims to be concurrent with all 10 general physical skills (Strength, Endurance, Stamina, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy).

So, how does it work? At its core, the Conjugate Method focuses on three different themes EACH WEEK: Maximal Efforts, Dynamic Efforts, and Repeated Efforts.

Maximal Effort (ME):

  • ALMOST exactly what it sounds like… The exception being that the majority of the time we will prescribe “Heavies” instead of “Rep Maxes.” Meaning we want to see how heavy you can go for a lift with impeccable form. The focus should be on maintaining the skill and technique of a lift under a heavy load – not on the specific weight.
  • These maximal effort lifts will also rotate through a large variety of exercises outside the traditional ones we see on a regular basis. Doing so allows us to identify and eradicate “weak points;” not only making our core lifts stronger, but also reducing injury risk and making us more durable.
  • We’ll do a ME lower body lift weekly on Mondays, alternating between squat and hinge-based movement patterns. For the upper body, we’ll typically see more DE and RE work, with the occasional ME day.

Dynamic Effort (DE):

  • Speed is the name of the game. Move moderate weight quickly – that should sound familiar! Traditional Conjugate for powerlifting has a fairly set framework for DE.
  • For our purposes you could see this take shape as straight set, moderate weight EMOMs for core lifts, plyometric or explosive work (jumping and throwing), a standard MetCon, etc.

Repeated Effort (RE):

  • There are a couple different aspects of Repeated Efforts. The first is exactly what it sounds like – using multiple reps to elicit a specific response. However, RE also entails using a variety of exercises to help address: single joint and unilateral work, bringing up of “weak spots” in main lifts, time under tension, and injury prevention and prehab to name a few.
  • We’ll see the RE primarily utilized in our standard MetCons and Accessory Work.

A quick note on Bands… Bands are a staple in the traditional Conjugate Method, and they’re used for a variety of purposes. They can be used to add resistance to ME work, to promote speed/explosiveness in DE work, or to facilitate higher rep/burnout and durability based RE work. In some form or another, it’s likely you’ll see Bands utilized at least a couple times a week.

BUT WHAT ABOUT CROSSFIT?

I know the above may seem like a lot, but aside from a slight change in movements, etc., for the most part we’ll be status quo. CrossFit’s core methodologies aren’t going anywhere. Our focus has been and always will be General Physical Preparedness (GPP) through CrossFit (with a slight Strength Bias focus). The type of stuff that’s meant to make you better overall at LIFE – healthier and fitter, and have a blast doing it!

MOVEMENTS OF THE MONTH

Lastly, we’ll also be adding in a “Movement of the Month” (MOTM) with the standard programming. The goal here is to focus on the specific strength and skill work that is needed to improve upon specific movement progressions, regardless of current ability level. Coach Ryan has already written up a blog post about April’s MOTM – Toes to Bar, which you can check out H-E-R-E.

For the most part, we will follow a plan similar to this each month – taking around two days per week to focus on the strength and skill work needed for the specific movement – and toward the end of the month we’ll do a workout that allows you to test yourself for improvement. If the MOTM happens to be something you really want to improve upon, be sure to dial in your focus during those days! And if you happen to miss a day, be sure to try to make up the specific work when you get a chance!

ONWARD AND UPWARD

I hope this answers most of any questions you may have about what exactly the plan is moving forward, at least for the programming. But if you happen to have any further questions, don’t hesitate to reach out to me at josh@fivealarmfitness.com and ask away!

Stay tuned in and connected! We’ve got lots of other informational, fun, and challenging stuff coming up on the horizon! Be sure you’re following us on Instagram and Facebook, and if you’re a member that you’ve been added into our members only Five Alarm Athletes Facebook page! And keep an eye on our website’s “Articles & Announcements” page, as we’ve been blowing it up lately! Missed the last couple? Handy links…

See you all in the gym!

– Coach Josh (49%)

Why Do We Do What We Do? (WDWDWWD?)

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We are a gym that is partially strength-bias. This means that while we have some days that have a strength portion, we rarely have strength only days. By now you’ve noticed that on our wall by the rowers there are 10 words on 10 different posters. Those are the 10 general physical characteristics CrossFit strives to improve. Out of all of them, the one that best helps build all of the other, reduce injury, and improve performance is strength! As our year goes on and we get closer to the Open we will see a shift to more conditioning and less strength pieces in the programming. We initially focus on building strength immediately following the Open, then as the year goes on we gradually switch our foci to peak in the Open, where conditioning is crucial. This is why we had a pure strength cycle for 12 weeks, and now we are in a power cycle that either works different odds and ends lifts or Olympic Lifting.

By its own definition, CrossFit programming needs to incorporate constantly varied, functional movements at high intensity. We use functional movements in our programming to effectively build strength and power. This includes a multitude of movements ranging from gymnastics, traditional cardio, weightlifting, strongman, and so much more.

Intensity is perhaps one of the most necessary components in a CrossFit workout, as without it power is not built effectively. We aspire to push intensity in most of the workouts we do, though it may be higher or lower depending on specific workout. Of course, we want you to develop the mechanics of movements first, then consistently get those mechanics down and feel comfortable in the movements, and then push the intensity. This creates the safest environment for you all to perform these workouts and get the biggest bang for your buck.

Lastly, constantly varied in the sense of our MetCons, and even in our strength portions depending on the cycle, where we use a variety of movements on different days to try to capture general physical preparedness. This means we want to use a multitude of movements that can help prepare you for anything you may encounter in life, whether that would be lifting and carrying boxes or bags, running a 5k for charity, running an obstacle course, playing games outside, or any other endeavors that require physical activity. “Constantly varied” also includes time domains. The most optimal time domains for workouts to build power and push intensity range from 8-12 minutes. This is where most of our workouts will fall so we can get the most gains! However, we also include workouts that are shorter to push intensity even more, and on longer workouts to focus on endurance and the grind. The longer workouts that are 20 or more minutes are used less frequently as you cannot push intensity well. Dave Castro himself says, “These here (4 or 5 movement chippers), I’d like to see occasionally.” They definitely have their time and place, but the most effective way to build power and general physical preparedness is through the 12 minute or shorter workouts.

Hopefully this helps give you an idea of why we program how we do and maybe learn something new! As always, if you ever have any questions feel free to contact me or Coach Josh, in the gym or by email. We’re always here to help!

Coach Ryan

2018 Off Season Programming, Part II (Power)

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– 49%

Recap
We’ve spent the last 14 weeks with a focus somewhat bent toward our development of raw strength. Regardless of what programming option you chose (Fitness or Performance), and whether or not you were blessed with a PR, I hope you found it fun and rewarding! But alas, this is CrossFit, and our goal of General Physical Preparedness (GPP) now require us to shift our focus somewhat. So, the question is, “What’s next?”

As I’ve stated before, our programming here at Five Alarm operates on a full, one year-long periodization schedule. Essentially, we use the annual CrossFit Open (and our Friday Night Lights) as a primary, once per year event, that the entire rest of the year is programmed around. Our goal, then, is to “peak” our physical fitness and GPP just before the CrossFit Open starts. In doing so, even though we’ll continually work to improve all areas of fitness throughout the entire year, there will be different foci during different parts of the year. We’ve just finished our STRENGTH cycle, and starting July 23rd we’ll be moving on to POWER!

Overview
Work = Force x Distance, and that was our Strength cycle. Now, how FAST can we work? Power = (Force x Distance) / Time. We’re going to try to take our strength, and apply it to become more explosive!

Once again, Fitness and Performance will each be moving through their own unique cycles. While these cycles will individually progress as time passes, it is NOT 100% mandatory that you choose either Fitness or Performance and stick with it the entire time. Yes, that could potentially mean you don’t progress specific movements as much as someone who sticks with one track, but you’d also have a more diverse cycle. Only you can truly make that call, based off your goals – but if you’d like help, the coaches are here for you, to answer any questions or offer advice!

Fitness (Conjugate Variant)
Yes, Performance just finished a Conjugate Variant for their Strength cycle. This will be somewhat different, though it will be organized very similar.

  • Monday = Max Effort Lower Body
  • Tuesday = Max Effort/Dynamic Effort Upper Body
  • Friday = Dynamic Effort Lower Body

On our Max Effort (ME) days, we’re going to rotate through a variety of lifts. Some of them will be familiar to you, some of them may not. The goal is to SAFELY ensure strength through a broad range of exercises, and to pinpoint and bring up any weaknesses that may pop up. These days will be “Heavy” days (i.e. Heavy Single, Heavy Triple, etc.). Remember, our definition of “Heavy” is as heavy as you can go with as perfect technique as you can muster.

Also, during ME days, you’ll likely see some type of light plyometric movement sprinkled in. These are there not to be taxing, but to prime the neurologic system for the heavier loads.

Dynamic Effort days are for moving moderate weight quickly. Focusing on the speed of lifts and moving lighter (relatively) loads quickly and with good technique will not only transfer over to heavier lifts, but MetCons as well. On these days, the “Part A” might not feel like much, but they are very important to the program. Move weights explosively!

Overall, Conjugate is a great system for improving strength and power. Its focus on heavy and speed days, and the variety of exercises, help to spot and shore up weaknesses in the body and even prevent injury. It’s perfect for GPP, and can potentially be run indefinitely!

Performance (Olympic Weightlifting)
Performance will be undertaking a partial Olympic Weightlifting cycle. Again, the days will align with Fitness, and will be broken up as follows:

  • Monday = Squat (2:1 Front Squat:Back Squat)
  • Tuesday = Snatch Work
  • Friday = Clean Work

That’s two solid days of Olympic Weightlifting technique/strength work for our “Part A,” and doesn’t include whatever pops up in MetCons. You’ll see some mobility work for the Snatch, and plenty of full lifts, partial lifts, and complexes.

Because it’s a Power cycle, the focus should be on proper technique > speed with proper technique > weight on the bar. If you’re compensating somewhere in the technique in order to lift more weight, at some point you’ll hit a wall; and the only way through that wall is taking the weight back down and working proper technique.

Snatch and Clean days will also have slightly different foci, so it’s imperative to remember that both lifts obey the exact same rules and employ the same techniques. Let them bleed over into each other!

Accessory / Extra Credit
Lastly, regardless of which track you choose, we’re trying something a little different this cycle. We will be programming a small amount of accessory work on various days that is meant to be done outside of the normal class hour. These exercises are meant to compliment the various exercises done in classes, and can be used for a variety of purposes:

  • Extra volume for strength/hypertrophy work,
  • Improved mobility or flexibility,
  • Shore up weak areas to prevent injuries,
  • Etc.

In total, any programmed accessory work should be able to be completed in around 15 MINUTES. It’s important to note that (1) it is absolutely NOT necessary to complete any accessory work in order to progress or get better. It will be there if you WANT it, but rest assured, it is not required or necessary. (2) The accessory work is completely GENERAL in nature. It is not programmed with any specific goal in mind. If you should find that you have a specific goal or need that requires more direct attention (for example: a continued focus on raw strength, or a consistent weakness in your lower back), please consider working directly with a coach or having a coach write you a specific program directed at those goals.

Roll Credits
If you have any questions, you can email josh@fivealarmfitness.com or ryan@fivealarmfitness.com, or just hit us up in the comments or in the gym!

State of the Box – Programming Changes

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This week you may notice somewhat of a change in our programming here at 5 Alarm CrossFit. Our goal is always to provide you with the best programming we can, whether you’re here for general health and fitness or you want to compete in the sport of CrossFit.

The majority of the concepts from our first article, Programming Philosophies (found HERE) still apply, and I encourage you to read through that if you haven’t yet.

  • The programming will still be based off of a combination of the available science and the needs of our members.
  • The format will remain the same. Warm Up – Skill/Strength – MetCon
  • There will still be Fitness and Performance options. Please see the first post linked above for a good description of the two programs. You can still choose which program you will do on any given day.
  • We still highly encourage you to keep a WOD journal so you can track progress.

So, what’s different?

  1. On some days the Fitness and Performance options will be more separated. While the programs will follow along similar paths, they will be written out and planned individually.
  2. You will begin seeing more percentages show up in the Performance program as certain movements will move through periodized cycles. Here’s what you should know about percentages… Percentages represent the ideal loading of a movement for the given set and reps on any given day. If your technique is solid and you feel good, you should shoot for those numbers (but never exceed them). On the other hand, if it’s an off day and you’re not feeling it for whatever reason, then scale the percentage (and weight) down.

As we move through the following weeks we’d love to hear any feedback you may have regarding the changes, whether positive or negative!

– 5 Alarm Coaching Staff

State of the Box – Programming Philosophies

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ON THE SHOULDERS OF GIANTS

First and foremost, the concepts and ideas that go into 5AC’s programming are not original. Nor is our programming “perfect.” It is built around the methodologies of many coaches; old and new. For the most part, we follow the programming set forth by Ben Bergeron of CrossFit New England. Bergeron has been in the CrossFit game for a long time, and his list of certifications and coaching accomplishments is more than enough to brand him one of the best coaches in the business.

As always, it’s not just having the knowledge but what you do with it that matters. Our programming here at 5 Alarm CrossFit will always be changing and evolving. For now, while we may make small additions or changes to the CFNE programming, they will always be based on two things: (1) the best information available at the time, and (2) the needs of our athletes. We strongly believe that our program, coupled with taking care of yourself outside the gym (nutrition, sleep, etc.), can help get you into the best shape of your life.

GRASSROOTS (A HISTORY LESSON)

CrossFit Pyramid

Does the pyramid look familiar? I hope so. I believe CrossFit introduced the pyramid in 2002. So, how has 14 years of rapid growth and an insane amount of data collection changed the pyramid? It hasn’t. The pyramid highlights a preferred hierarchy of training and foci that individuals should work at in order to develop overall, non-specialized health and fitness. Classic CrossFit.

By no means does it imply that one needs to “master” a lower level before moving on to a higher one, only that the lower levels do have an impact on the upper ones. It is simply a guide, designed to help direct you on how to become the fittest and healthiest version of you for the long haul.

There is A LOT more that goes into this, but it’s not the focus of this article so I’m going to leave it there for now. Suffice to say, we do our best here at 5AC to adhere to classic CrossFit principles.

NUTS AND BOLTS

A. Fitness & Performance

Every day at 5AC there are Fitness and Performance options for the day. Full descriptions of what we envision those programs to be can be found on our website at www.fivealarmfitness.com/programs/.

The biggest difference between the two will be the difficulty of certain movements. Fitness will likely never have some of the more complex and skill based movements such as barbell Olympic weightlifting and higher level gymnastic skills (think muscle-ups, handstand push-ups, pistols, etc.). That is NOT to say that Fitness is easier than Performance. Just different. BOTH programs will challenge you. Both have the ability to push you physically and mentally (maybe even spiritually!).

Any day that you come into the gym, you have the option to choose Fitness or Performance for each part of that day’s workout, Skill/Strength and WoD. Maybe you’re normally a Fitness person, but would like to dabble in higher skill movements from time to time. Or maybe you’re a Performance person, but would like to drill more fundamentals occasionally. And yes, you can choose to do the Performance Skill/Strength and the Fitness WoD, or vice versa. Either way, listening to your coaches and proper scaling are of paramount importance to keep you safe and keep you progressing.

B. Warm-Ups

Our Warm-Ups at 5AC are greatly varied, while holding true to a few themes. The goal of any warm-up should be just that, to warm you up and prepare you for the training ahead. They should not feel like miniature workouts. Warm-Ups are also a great place to practice skills in a non-WoD environment. Lower rep ranges and/or less weight in a controlled setting allows people to focus on technique and develop the neurological component of specific skills or movements.

C. Skill/Strength

The focus here is on learning or improving upon skills, or gaining strength in specific movements through a full range of motion. Maybe it’s an Olympic lifting day, and the weight is lighter to really focus on the positions and moving through them. Maybe it’s a gymnastics day and we’re working on building up the strength required to get our first strict pull-up. Maybe it’s a squat day and we’re shooting for a new 3RM. In any scenario, our primary focus should be on technique development and consistent, safe progress in the movements being performed.

Gymnastics and bodyweight work. Should you expect your body to move well under a load if it won’t move will on its own? The goal of gymnastics work is greatly varied…building essential bodyweight strength, building a solid core, improving body awareness, gaining mobility and range of motion, etc. Remember the CrossFit pyramid from earlier? There is a reason that gymnastics is at the bottom of the pyramid as far as specific movements and training are concerned. Gymnastics will build you the best foundation from which to base all other training modalities.

Powerlifting and weightlifting. Our number one goal here is technique development and consistent, safe progress. Squatting, pressing, pulling, cleaning, and snatching are our staples. Being stronger not only helps us in the gym, but carries over into our everyday life. Need to put that storage box back on the top shelf? Press it. Want to pick up that grandkid? Deadlift him. Need to get that 40 pound bag of dog food to your shoulder? Clean it.

It is also worth noting that here at 5 Alarm CrossFit we do not utilize percentage based strength programs. Percentage based systems have their place, and we will not rule out the possibility of one showing up one day, but for the most part we utilize something closer to a Rating of Perceived Exertion (RPE) model. Our lives are not constant, and any minor fluctuations can have a large impact on how we feel on any particular day. This requires some auto-regulation on the athletes’ part, with a coach always on hand to provide guidance. If an athlete feels worn down on a given day, they can lift less without stressing over hitting a specific number. If they feel amazing, they can push the envelope and lift more.

Integrated mobility. Mobility and flexibility are two of the most underutilized aspects of general health in many gyms and fitness programs. Our current answer to that is integrated mobility. For our purposes, integrated mobility could involve muscular flexibility, joint health (mobility and stability), or connective tissue strengthening (ligaments and tendons). On some days, skill/strength exercises will be paired with an integrated mobility exercise or two focusing on one or more of the above items.

D. Metabolic Conditioning (MetCon/WoD)

Metabolic conditioning is where your “classic” CrossFit-style workout comes into play. Our WoDs will generally fall within the 5 – 20 minute time frame, and are meant to be relatively intense (though scaled for individual ability). They are not the proper time to learn or practice newer skills, but rather a time for members to demonstrate their skill in movements they are already proficient in. The reasoning for this is three-fold:

• One, it is more safe – as one begins to fatigue in a WoD, proficient movements will tend to have much less technique break down. This leads into…
• Two, it allows for increased intensity – being able to keep moving with good technique and not having to slow down to think about a newer movement will increase the effectiveness of the WoD. And…
• Three, it reinforces the basics – development of a strong movement base sets the groundwork for higher movement progressions.

A FINAL NOTE

The programming here at 5 Alarm CrossFit is necessarily designed to be finished within the one hour time slot devoted to a class. Similarly it is designed to give broad and general improvements in health and fitness for our community as a whole. Depending on individuals’ goals, some additional work outside of the usual class programming may be necessary. Think of it as homework, accessory work, or extra credit. This might include a mobility program to target specific areas, extra skill work to speed up progress for a specific movement, or even extra strength or metabolic conditioning work for more competitive athletes. The nature of the goal will also determine the best course of action, whether it is assigned homework to be completed on one’s own or the occasional Skill Session. Either way, if you’re struggling with a goal, ask a Coach for help! It’s what we’re here for!