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Programming
Tracks
Macrocycle
at
Avalon
Planning
Your
Week
for
the
athlete
that
is
looking
for
CrossFit
to
enhance
their
physical
fitness,
help
them
compete
in
another
sport,
and/or
wants
to
also
compete
in
the
CrossFit
Open.
Most
athletes
following
the
programming
and
attending
at
least
5
coached
classes
a
week
can
attain
the
Rx
level.
These
athletes
are
also
early
adopters
of
new
movements
and
skills
as
they
are
introduced
into
class.
These
athletes
also
typically
use
at
least
one
of
their
coached
classes
for
a
CrossFit
Sports
BootCamp
or
Kettlebells,
Abs,
and
More
class
to
improve
stamina.
It
is
impossible
to
consistently
attain
Rx
with
less
than
5
coached
classes
each
week.
c.
Advanced
Level:
This
level
is
for
the
CrossFit
athlete
that
is
not
necessarily
looking
to
compete,
just
enhance
their
own
fitness
level
and
quality
of
life.
They
may
not
be
an
early
adopter
of
every
new
Rx
skill
and
new
Rx
weight,
but
this
athlete
still
wants
a
solid,
coached
fitness
plan
that
is
both
efficient
and
effective.
These
athletes
have
mastered
all
the
skills
already
taught
in
the
beginner
ramp
up
classes
and
may
also
be
working
towards
the
Rx
level
and
working
on
new
Rx
skills.
Athletes
working
towards
Rx
should
utilize
this
levels
programming
until
they
have
mastered
it
unbroken
before
moving
on
to
Rx.
Most
athletes
following
the
programming
and
attending
at
least
4
coached
classes
per
week
fall
into
this
level.
d.
Intermediate
Level:
This
level
is
for
the
CrossFit
athlete
that
has
mastered
all
the
basic
skills
taught
in
the
beginner
ramp
up
classes,
but
may
still
need
to
modify
some
of
the
skills.
This
level
is
also
for
those
looking
to
maintain
current
fitness
levels
and
need
to
balance
the
time
commitment
of
learning
a
new
skill
with
the
limited
time
they
have
to
devote
to
their
workouts.
In
addition,
newer
athletes
working
towards
the
Advanced
level
should
utilize
the
intermediate
level
programming
until
they
have
mastered
it
unbroken
before
moving
on
to
Advanced.
Most
athletes
following
the
programming
3x/week
end
up
maintaining
this
level.
e.
Beginner
Level:
This
level
is
for
the
CrossFit
athlete
that
is
competent
in
all
the
basic
skills
taught
in
the
beginner
ramp
up
classes,
but
may
still
need
to
use
a
modification
for
the
skill
and
the
weight
(i.e.
they
can
do
a
banded
pullup
but
not
a
kipping
pullup
yet).
This
athlete
is
typically
still
working
on
conditioning
and
strength
but
can
do
the
beginner
version
of
the
workout
in
the
allotted
time.
Following
this
level
or
programming
is
a
safe
pathway
for
the
early
months
of
CrossFit
training
in
the
larger
All
Levels
classes.
In
addition,
this
is
also
for
the
athlete
that
can
make
2
or
less
coached
workouts
per
week
or
has
some
injury
or
medical
condition
they
are
training
around
(i.e.
an
old
knee
injury,
coming
back
post
pregnancy,
coming
back
from
an
illness).
3.
Competitor
Membership
Package
Programming
This
membership
is
in
addition
to
the
regular
monthly
memberships.
This
is
for
those
that
routinely
Rx
workouts
and
frequently
attempt
the
competitor
level
programming
provided
in
the
all
levels
classes.
This
is
for
those
interested
in
competing
in
the
sport
of
CrossFit
as
their
primary
sport
and
plan
to
compete
in
at
least
one
other
competition
in
addition
to
the
CrossFit
Open,
Regionals,
and
Games.
The
focus
of
this
individualized
programming
is
to
erase
any
weakness
in
the
competitor
while
enhancing
his
or
her
own
unique
strengths.
Two
competitor
only
clinics
focusing
on
the
mental,
physical,
nutritional,
and
mobility
enhancement
of
the
athlete
as
well
as
a
competition
environment
simulated
WOD
are
conducted
each
month.
In
addition,
each
athlete
receives
customized
additional
weekly
programming
tailored
to
them
as
well
as
guidance
as
to
which
All
Levels
classes
to
take
each
week
based
on
their
own
individual
and
ongoing
athletic
assessments.
4.
CrossFit
Sports
BootCamp,
Kettlebells,
Abs,
and
More
Programming
In
addition,
we
program
two
ongoing
metabolic
conditioning
classes
called
Kettlebells,
Abs,
and
More
and
the
CrossFit
Sports
BootCamp
classes
that
enhance
athletic
endurance
(stamina)
for
all
the
Beginner,
All
Levels,
and
Competitor
programming
classes.
These
classes
are
geared
towards
those
endurance
athletes
who
run
marathons,
cycle,
swim,
etc.
that
want
to
get
in
additional
conditioning
without
logging
extra
miles
and
meters.
All
of
our
memberships
and
class
packs
cover
all
classes
except
for
the
Competitor
Only
Clinics.
To
attend
a
Competitor
Only
Clinic
you
must
also
have
a
monthly
Competitor
Membership
II.
The
Avalon
Macrocycle
A
Macrocycle
in
an
annual
programming
plan
designed
to
allow
an
athlete
to
peak
at
certain
times
of
the
year.
Avalons
macrocycle
is
designed
for
an
athlete
to
peak
at
the
CrossFit
Games
in
July
and
again
in
October/November,
the
heart
of
the
non-Games
competition
season.
For
those
who
do
not
have
a
competition
goal,
they
will
also
find
that
following
our
Macrocycle
allows
them
to
continuously
build
muscle
and
cardiovascular
endurance,
muscle
strength,
and
overall
power
without
suffering
from
the
plateaus,
burn-out
,
boredom,
fatigue,
or
injuries
that
plague
those
following
other
(or
no)
programming
plans.
I
do
all
of
the
programming
for
Avalons
Onboarding,
Beginner
Ramp
Up,
CrossFit
All-
Levels
classes,
and
CrossFit
Sports
BootCamp
classes.
The
programming
plan,
if
followed
correctly,
moves
through
a
focus
on
endurance,
a
focus
on
strength,
and
a
focus
on
power
twice
each
year.
Each
focus
is
called
a
mesocycle
and
within
a
certain
mesocycle,
the
constantly
varied
effectiveness
of
CrossFit
is
continuously
embraced
so
that
you
will
see
a
1
rep
max
in
the
endurance
phase
as
well
as
an
endurance
WOD
like
Murph
in
the
power
phase.
Each
Mesocycle
varies
in
length
slightly
depending
on
specific
factors.
One
factor
being
the
number
of
holidays
that
occur
in
a
mesocycle
as
well
as
how
quickly
the
Rx
athletes
respond
to
the
training
stimulus.
The
goal,
or
focus,
of
each
phase,
however,
is
always
uppermost
in
the
planning
and
coaching
of
a
days
WOD.
We
are
also
one
of
the
few
CrossFit
boxes
that
frequently
and
committedly
incorporate
CrossFit
HQ
main
board
WODs,
movements,
and
weight
requirements
as
they
are
released
into
our
programming.
The
WODs
and
overall
programming
is
done
a
year
in
advance
and
I
continuously
refine
each
month
and
again
each
week
to
account
for
training
outcomes
as
they
develop,
new
Rx
movements
introduced
by
CrossFit
HQ
and
in
competitions,
and
adaptations
achieved.
I
follow
those
athletes
tracking
their
progress
through
our
blogs
comment
section
and
specific
adjustments
to
the
programming
are
made
to
enhance
their
results.
Within
each
phase
there
is
a
focus
on
skill
work,
strength
work,
metabolic
conditioning,
and
combining
those
elements
into
a
WOD
for
the
day.
There
is
also
a
very
strong
focus
on
effectively
training
the
bodys
different
energy
systems.
Training
Your
Bodys
Energy
Systems
in
the
Endurance-
Strength-Pre-Power/Power
Mesocycles:
When
you
first
start
with
an
exercise,
or
after
you
have
taken
a
5
to
10
second
rest,
the
phosphagen
phase
is
the
first
to
kick
in,
regardless
of
the
intensity
of
the
exercise.
You
stay
primarily
in
this
phase
until
you've
hit
the
10-second
mark
and
you
still
utilize
this
system
about
50%
until
you
hit
the
30-
second
mark,
when
your
glycolytic
energy
system
takes
over.
This
phosphagen
system
is
the
energy
system
trained
primarily
in
our
power
and
pre-power
focused
workouts.
The
goal
with
those
power
workouts
is
to
continue
to
increase
the
AMOUNT
of
reps,
the
height
(explosiveness)
of
your
box
jumps
or
weight
(1-3
rep
maxes)
you
can
do
within
that
timeframe
of
1-30
seconds.
The
next
phase
that
kicks
in
is
called
Fast
Glycolysis
or
Glycolitic
for
short.
This
phase
kicks
in
around
the
10-second
mark
and
your
body
converts
over
primarily
to
this
phase
around
the
30-second
mark,
however
this
continues
to
be
utilized
in
some
capacity
until
around
90
seconds.
This
is
the
energy
system
we
focus
on
training
in
the
strength
phase.
The
goal
of
the
strength
phase
and
glycolytic
energy
system
training
is
to
continue
to
increase
the
amount
of
output
that
can
be
done
in
the
30
second
90-
second
mark
(and
before
that
first
rest
break!)
The
next
energy
system
to
kick
in
is
the
oxidative
system
and
this
energy
system
kicks
in
around
1
minute
and
takes
over
completely,
unless
you
take
a
rest
at
the
3
minute
mark.
We
train
this
system
primarily
in
the
endurance
phase
and
with
endurance-focused
workouts.
To
train
in
this
phase,
you
need
to
maintain
intensity
and
movement
for
at
least
3
minutes.
This
phase
is
where
your
body
is
operating
with
extreme
efficiency,
replenishing
energy
stores
as
needed
while
still
maintaining
intensity.
This
is
associated
with
having
a
high
VO2
max,
staying
power,
stamina,
etc.
1.
Endurance
Mesocycle
Specifics
In
the
endurance
mesocycle
(phase)
we
are
primarily
training
the
oxidative
energy
system.
This
is
the
energy
system
that
kicks
in
around
1
minute
of
sustained
activity
and
the
system
your
body
converts
over
to
completely
at
about
3
minutes
of
sustained
activity.
If
you
NEVER
get
to
this
point
(i.e.
you
are
constantly
resting
a
few
seconds
or
more
after
every
20-30
seconds
of
effort),
you
never
get
this
system
trained
and
therefore,
you
never
increase
your
stamina.
Workouts
like
Fran
will
also
ALWAYS
seem
hard
to
you,
no
matter
how
heavy
your
1
rep
thruster
max
gets.
Why?
Because
you
are
constantly
depleting
your
ATP
and
Creatine
Phosphate
stores
and
your
body
doesn't
have
time
to
regenerate
as
fast
as
it
needs
in
order
to
decrease
your
Fran
time
because
you
never
give
these
two
systems
a
rest.
In
the
endurance
phase,
the
idea
behind
our
every
minute
on
the
minute
for
4-7
minutes
is
to
gradually
increase
the
reps
until
you
are
sustaining
the
same
intensity
as
you
developed
in
strength
and
power
phases
with
almost
no
rest
(less
than
5
seconds)
for
the
entire
4-7
minutes.
This
is
the
hallmark
of
a
well-rounded
CrossFit
athlete
(as
well
as
basketball
player,
soccer
player,
and
most
other
sports)
and
what
every
competitor
that
makes
it
to
regionals
and
beyond
has
in
their
wheelhouse.
Some
athletes
newer
to
CrossFit
struggle
with
this
phase
as
it
is
the
opposite
of
the
two
primary
ways
most
"gym"
goers
train.
Most
gym
goers
at
regular
gyms
and
many
CrossFitters
that
don't
understand
programming
spend
their
entire
time
in
the
first
two-
phosphagen
and
fast
glycolysis
because
they
have
trained
their
body
to
take
5-10
second
rests
every
10-30
seconds.
They
NEVER
get
out
of
training
these
first
2
energy
systems.
Alternatively,
a
LOT
of
people
who
do
"cardio"
at
the
gym
will
pick
a
low
intensity
level
and
work
out
for
30
minutes
to
1
hour
at
that
intensity,
which
after
3
minutes
is
entirely
in
the
oxidative
energy
system.
So
they
spend
27-57
minutes
in
the
oxidative
system,
so
you
would
think
they
have
great
staying
power,
right?
WRONG.
They
NEVER
increase
the
amount
of
work
or
the
intensity
with
which
they
are
operating
at
in
the
oxidative
phase,
so
they
never
increase
their
fitness
level.
Although
this
is
great
for
initial
weight
loss
and
building
collateral
circulation
to
prevent
heart
disease
in
the
newer
athlete,
after
20
minutes
your
body
adapts
to
this
level
and
it
either
needs
a
new
stress
(more
weight,
more
resistance,
a
different
type
of
resistance,
longer
duration,
or
more
output
in
the
same
timeframe)
to
adapt
to
again
to
produce
a
fitness
gain
and
more
collateral
circulation
and
weight
loss.
Additionally,
in
the
endurance
phase,
you
should
be
working
towards
an
unbroken
set
of
20
reps
@60%
of
your
1
rep
max,
15
reps
@65%
of
your
1
rep
max,
12
reps@70%
of
your
1
rep
max
unbroken.
A
few
notes
about
training
in
the
endurance
mesocycle:
a.
If
you
train
with
breaks
(i.e.
you
take
a
lot
of
breaks
during
a
metcon
so
that
you
can
do
the
Rx
weight
and
sometimes
don't
finish
in
the
cutoff),
you
will
ALWAYS
need
these
breaks.
In
fact,
you
are
training
your
body
to
require
breaks
during
a
WOD.
The
endurance
phase
in
particular
is
a
chance
to
get
your
body
OUT
of
this
rut
and
achieve
a
greater
pace
at
a
greater
intensity
so
that
you
will
continue
to
require
less
and
less
breaks
at
heavier
and
heavier
weights.
b.
Full
range
of
motion
and
mobility
If
you
are
having
an
issue
doing
a
particular
overhead
lift-
the
overhead
squat,
the
snatch,
walking
OH
lunges,
etc.
please
take
a
moment
to
consider
your
need
to
stretch
and
improve
your
thoracic
spine
mobility.
We
have
a
lot
of
people
ducking
out
before
the
final
stretch
and
coming
in
late
and
not
participating
in
the
initial
dynamic
warm-up
and
stretch.
Think
about
this
for
a
moment
and
understand
that
it
may
be
contributing
to
not
only
a
lack
of
strength
gain,
but
also
preventing
you
from
doing
the
actual
lift
correctly.
If
it
hurts
or
pulls,
or
otherwise
is
uncomfortable,
or
you
simply
can't
be
in
a
full
depth,
below
parallel
squat
with
your
arms
extended
straight
up
overhead
(i.e.
not
in
front
of
your
ears,
but
straight
up
in
line
with
your
ears),
you
have
a
mobility
issue.
This
is
a
simple
test
you
can
perform
at
home
in
front
of
a
mirror,
at
Avalon
in
front
of
another
member,
etc.
Using
the
foam
roller,
the
peanut,
and
doing
the
other
Thoracic
spine
stretches
we
do
in
the
classes
will
benefit
you!
c.
Skill
Work
We
do
a
number
of
skill
clinics
in
the
beginner
ramp-up
classes
and
the
all
levels
classes.
Kipping,
for
example,
is
taught
in
the
beginner
ramp-up
classes
as
well
as
the
muscle
up
progressions,
the
oly
lifts,
and
the
power
lifts.
Do
not
think
you
can't
jump
into
a
beginner
ramp-up
class
because
you
are
taking
the
all
levels
classes!
Everyone
is
welcome
in
the
beginner
ramp-up
classes
and
we
post
the
wods
and
clinics
every
Sunday.
If
you
see
a
clinic
that
applies
to
you
(i.e.
you
have
been
working
with
the
bands,
but
think
you
may
be
ready
to
try
out
the
kip
again),
please
sign
up
and
take
the
beginner
ramp
up
class
where
this
clinic
is
taught.
We
also
provide
single
1:1
skill
sessions
for
an
additional
fee
if
you
simply
can
not
work
the
clinic
into
your
schedule
or
feel
that
1:1
attention
would
help
you
more
efficiently.
If
you
are
interested
in
purchasing
a
session,
please
e-mail
info@avalonpersonaltraining.com
and
we
can
work
out
the
time
and
coach
that
would
be
able
to
help
you
during
this
session.
d.
The
Rx
Athlete
Not
every
athlete
that
rx'd
workouts
in
the
strength,
pre-power,
and
power
phases
of
our
programming
may
be
an
Rx
athlete
in
the
endurance
phase.
We
do,
however,
want
you
to
become
an
Rx
athlete
in
all
phases
so
that
your
fitness
is
well-rounded
and
practical.
Scaling
down
when
you
aren't
doing
the
Rx
in
the
time
allowed,
or
able
to
do
the
weight
unbroken,
etc.
is
not
only
SMART
but
is
vital
to
eliminating
any
imbalances
you
may
have
developed.
If
you
need
help
knowing
when
or
how
to
scale,
please
ask
your
coach
or
ask
me-
we
are
all
here
to
help
you
achieve
the
fitness
level
you
seek!
2.
Strength
Mesocycle
(Phase)
Specifics
The
primary
energy
system
training
in
the
strength
phase
is
the
glycolytic
energy
system.
It
kicks
in
around
the
10
second
mark
and
your
body
converts
over
primarily
to
this
phase
around
the
30
second
mark,
however
this
continues
to
be
utilized
in
some
capacity
until
around
90
seconds.
This
is
the
energy
system
we
focus
on
training
in
the
strength
phase.
The
goal
of
the
strength
phase
and
glycolytic
energy
system
training
is
to
continue
to
increase
the
amount
of
output
that
can
be
done
in
the
30
second
90
second
mark
(and
before
that
first
rest
break!).
Taking
even
a
5
second
rest
break
before
you
reach
the
30
second
mark
means
you
arent
training
this
phase.
As
you
get
more
fit
over
time,
the
amount
of
time
it
will
take
you
to
do
a
certain
rep
scheme
at
a
certain
weight
will
decrease.
This
moves
it
from
one
energy
system
to
another
and
youll
see
overlap
in
the
rep
schemes
as
we
move
from
one
phase
to
the
next.
When
utilizing
the
glycolytic
energy
system
and
training
the
strength
mesocycle,
you
should
be
aiming
for
12
reps
@70%,
10
reps
@75%,
and
8
reps
@80%
unbroken.
A
few
notes
about
training
in
the
strength
mesocycle:
a.
Maintaining
your
cardiovascular
endurance
during
this
phase
is
sometimes
a
struggle
for
athletes
newer
to
training
this
way.
They
tend
to
have
very
large
(i.e.
20#)
increases
in
their
maxes,
which
makes
it
hard
for
them
to
consistently
maintain
the
unbroken
reps
at
the
percentages
in
the
WODs.
If
you
notice
this
happening
to
yourself,
in
the
metcon
you
should
scale
back
5%
or
to
the
next
programming
level
down
until
you
can
still
complete
the
rep
scheme
unbroken.
You
should
never
be
adding
in
MORE
rest
breaks
during
a
metcon.
b.
I
design
the
programming
so
that
total
volume
increases
no
more
than
a
safe
10%
in
a
single
week.
Volume
is
weight
x
total
reps.
If,
however,
you
are
making
giant
gains
(i.e.
a
15#
+
pr
in
a
lift),
you
may
need
to
scale
back
the
volume
in
the
metcon
to
avoid
injury
or
overtraining
a
particular
muscle
group.
Your
tendons
and
ligaments
need
time
to
catch
up
to
your
increases
in
muscle
strength.
If
you
have
been
doing
the
competition
level,
scale
back
to
Rx.
If
you
have
been
doing
Rx,
scale
back
to
advanced,
etc.
If
you
are
not
making
gains,
that
is
your
bodys
way
of
telling
you
to
scale
back
a
little
on
the
1
rep
max
attempts
(just
attempt
to
go
to
90-95%
of
your
1
rep
max)
and
let
your
immune
system,
tendons,
ligaments,
and
muscles
catch
up.
You
can
adjust
the
metcon
up
in
weight
as
a
percentage
of
your
1
rep
max
to
keep
the
intensity
at
the
same
level
while
you
are
letting
the
rest
of
your
body
catch
up
to
your
cardiovascular
endurance.
c.
If
you
miss
a
max
out
day,
do
not
worry.
As
long
as
you
are
making
at
least
one
max
effort
attempt
within
a
5-6
day
period,
your
body
is
getting
enough
stimulus
to
adapt
and
become
stronger
to
this
type
of
training.
It
does
NOT
need
to
be
the
same
lift,
and
in
fact,
I
program
so
that
you
are
not
doing
max
effort
on
the
same
lift
multiple
times
in
a
week.
If,
however,
you
have
missed
an
entire
week
or
more
of
programming,
you
should
not
attempt
to
max
out
the
first
week
back
and
should
go
for
a
90%
of
max
effort
or
3
rep
max.
d.
Beginners
entering
into
the
all
levels
classes
should
NOT
attempt
to
max
out
unless
they
have
been
training
at
Avalon
for
at
least
3
months.
You
should
go
no
higher
than
90%
of
max,
or
attempt
no
more
than
a
3
or
5
rep
max
(do
not
try
for
a
1
or
2
rep
max!).
This
will
simply
cause
injury
and
illness
such
as
a
cold
as
your
tendons,
ligaments,
and
immune
system
have
not
yet
built
up
a
sufficient
base
to
adapt
to
max
effort
stressors.
3.
Pre-Power
and
Power
Mesocycle
(i.e.
the
Power
Phase)
Specifics
The
energy
system
trained
in
this
phase
is
primarily
the
phosphagen
energy
system.
When
you
first
start
with
an
exercise,
or
after
you
have
taken
a
5
to
10
second
rest,
the
phosphagen
phase
is
the
first
to
kick
in,
regardless
of
the
intensity
of
the
exercise.
You
stay
primarily
in
this
phase
until
you've
hit
the
10
second
mark
and
you
are
still
utilizing
this
system
about
50%
until
you
hit
the
30
second
mark,
when
your
glycolytic
energy
system
takes
over.
The
goal
of
training
this
system
and
in
this
phase,
is
to
be
able
to
increase
your
output
(intensity
and
weight)
within
that
1-30
second
mark.
For
clarity
in
training,
the
1-10
second
training
is
associated
with
power
and
the
10-30
second
is
associated
with
pre-power
training
methods.
When
utilizing
the
phosphagen
energy
system
and
training
the
Pre-Power
and
Power
mesocycle,
you
should
be
aiming
for
8
reps
@80%
(strength
and
pre-power),
5-6
reps@
85%
(pre-power);
3-4
reps
at
90%,
2
reps@95%
unbroken;
being
able
to
reproduce
1
rep
@100%
multiple
times
over
the
course
of
a
WOD;
and
attaining
higher
1
rep
maxes
(power).
A
few
notes
about
training
in
the
Pre-Power/Power
mesocycle:
a.
Beginners
should
not
be
maxing
out
or
attempting
max
effort
unless
they
have
been
training
at
least
3
months.
You
should
be
going
to
a
3
or
5
rep
max
(not
1
or
2
rep
max),
and
training
at
90%
of
your
perceived
max
effort
in
a
max
effort
drill.
Adding
stressors
above
this
tend
to
cause
illness
(colds),
sleep
disturbances,
and
injuries.
b.
Advanced
and
Intermediate
athletes
should
continue
to
attempt
the
workouts
in
this
phase
at
the
percentages,
weights,
and
modifications
specified
until
they
can
do
them
unbroken
before
moving
up
to
the
next
higher
level
of
programming.
b.
If
you
trained
in
the
previous
strength
phase
and
never
made
it
to
8
reps
unbroken
at
80%
of
your
1
rep
max,
you
should
start
out
this
phase,
including
the
8
rep,
7
rep,
and
5
rep
schemes
as
they
appear
at
80%.
You
want
to
keep
moving
in
this
phase
and
keep
increasing
the
intensity
and
output
within
the
shorter
time
frames.
If
you
are
moving
so
much
weight
in
a
metcon
that
you
can
not
do
the
rep
scheme
unbroken,
you
need
to
scale
back
in
weight
until
you
can
move
the
rep
scheme
unbroken.
c.
If
you
trained
Rx
in
the
previous
strength
phase
and
successfully
made
it
to
80%
of
your
1
rep
max
8
times
unbroken
and
your
maxes
have
stayed
within
5
pounds
of
each
other,
you
can
safely
move
up
to
the
Rx
percentages
in
this
phase.
d.
If
you
trained
in
the
previous
strength
phase
Rx,
but
are
having
problems
moving
the
weight
at
the
new
percentages
unbroken,
drop
to
the
advanced
level
until
you
are
back
up
to
unbroken
and
taking
fewer
rest
breaks.
It
is
o.k.
to
drop
weight
mid-WOD!
III.Planning
Your
Week
The
CrossFit
program
is
designed
for
universal
scalability
making
it
the
perfect
application
for
any
committed
individual
regardless
of
experience.
Weve
used
our
same
routines
for
elderly
individuals
with
heart
disease
and
military
personnel
training
for
BUD/S.
We
provide
you
detailed
coaching
and
programming
to
scale
load
and
intensity
for
every
class.
Athletes
coming
to
us
are
looking
to
achieve
one
or
more
of
the
goals
listed
below.
Weve
outlined
how
to
plan
your
workout
week
at
Avalon
to
best
achieve
these
goals.
If
you
have
additional
questions
or
concerns,
or
are
looking
for
a
more
customized
plan
to
meet
one
of
these
goals,
we
can
provide
you
with
additional
guidance
by
e-mailing
Cori@avalonpersonaltraining.com
.
1. Competitors
Plan
on
attending
at
least
4
coached
classes
a
week,
consistently
doing
the
Competitor
Level
programming
and
working
out
on
your
own
at
least
three
other
times
each
week.
Those
serious
about
competing
should
sign
up
for
the
Competitor
Membership
found
at
http://avaloncrossfit.com/competitor
.
Youll
work
1:1
with
a
coach
to
plan
each
weeks
class
attendance
as
well
as
extra
programming
you
should
complete
to
erase
any
weakness
and
enhance
any
strengths.
You
will
also
plan
out
your
active
recovery
and
rest.
You
should
also
plan
on
attending
the
two
Competitor
Only
Clinics
scheduled
each
month
in
addition
to
the
4
coached
classes
and
extra
competitor
programming.
It
is
highly
unlikely
you
will
qualify
for
regionals
or
do
well
in
local
competitions
without
doing
at
least
6
days
of
programming
each
week.
2. Rx-ers
Plan
on
attending
at
least
5
coached
classes
a
week
to
maintain
the
Rx
level.
This
can
be
a
mix
of
all
of
our
classes
and
include
CrossFit
Sports
BootCamp,
Kettlebells,
Abs,
and
More,
CrossFit
All
Levels,
CrossFit
Beginner
Ramp
Up,
and
special
clinics
and
yoga.
As
long
as
you
are
hitting
5
coached
classes
a
week,
you
will
get
the
conditioning
and
exposure
to
the
skill
clinics
to
adopt
new
skills
as
they
are
introduced.
Take
the
Beginner
Ramp-Up
Classes
as
needed
to
hone
and
perfect
skills
that
are
not
completely
mastered.
Topics
covered
for
the
upcoming
week
are
posted
every
Sunday.
Additionally,
if
you
are
struggling
with
a
specific
skill
or
skills
and
need
more
1:1
coaching
or
cant
make
the
clinics,
you
can
purchase
a
single
CrossFit
Skills
Session
to
work
1:1
with
a
CrossFit
Coach
for
45
minutes.
We
have
two
groups
of
successful
Rx-ers.
The
first
group
are
those
that
take
a
class
Monday-Friday
and
do
active
recovery
(hikes,
yoga,
walks,
light
jogs)
on
Saturday
or
Sunday.
The
second
group
of
successful
Rx-ers
typically
attend
4
coached
classes
during
the
week,
rest
1
of
the
weekdays
and
then
take
one
of
the
Saturday
classes
and
do
active
recovery
or
yoga
on
Sunday.
3. Looking
to
stay
fit
and
healthy
Plan
on
attending
at
least
3
coached
classes
a
week
and
working
out
on
your
own
in
Open
Gym
or
at
home
at
least
1
additional
time
each
week.
Attending
3
coached
classes
will
keep
you
conditioned
enough
so
that
muscle
soreness
is
not
a
constant
problem.
Do
not
focus
on
learning
the
new
skills
as
much
as
mastering
workouts
at
the
intermediate,
advanced,
or
beginner
level
unbroken.
If
you
are
looking
to
up
your
physical
conditioning
or
lose
weight,
you
should
plan
on
attending
at
least
4
coached
classes
a
week
and
working
out
on
your
own
in
Open
Gym
or
at
home
at
least
once
a
week.
Home
workouts
can
be
found
at
http://avaloncrossfit.com/travelwod
.
Open
Gym
Workouts
can
be
either
the
WOD
of
the
day
we
post
on
our
blog,
a
WOD
you
missed
from
earlier
in
the
week,
or
one
of
our
Open
Gym
workouts
that
can
be
found
at
http://avaloncrossfit.com/opengym
.
It
does
not
matter
which
day
of
the
week
you
attend,
or
which
classes
you
attend.
You
can
plan
your
week
between
the
All
Levels
Classes,
Beginner
Classes,
CrossFit
Sports
BootCamp
classes,
and
Kettlebells
Abs,
and
More
Classes
by
looking
at
our
week
at
a
glance,
posted
every
Sunday
on
our
blog
at
http://avaloncrossfit.com/wod
.
This
outlines
the
skills
covered,
WODs,
and
recovery
work
for
all
of
the
upcoming
classes
that
week.
It
also
outlines
additional
training
notes
and
guidelines
specific
to
the
phase
we
are
in.
CrossFit
is
constantly
varied,
so
we
do
not
plan
specific
lifts
for
specific
days.
If
you
are
consistently
planning
to
come
3
days
a
week,
we
rotate
the
movements,
skills,
lifts,
and
intensities
so
that
you
are
not
covering
the
same
material
every
Monday.
If
you
have
a
specific
goal,
for
example,
you
need
to
build
up
more
cardio
endurance,
please
contact
cori@avalonpersonaltraining.com
for
help
coming
up
with
a
schedule
and
which
classes
to
take.
The
CrossFit
Sports
Bootcamp
classes
and
Kettlebell
classes
focus
more
on
muscle
and
cardiovascular
endurance
and
strength
without
the
Olympic
and
most
power
lifts.
A
typical
maintenance
schedule
tends
to
be
taking
a
coached
class
Monday
and
Tuesday,
rest
on
Wednesday,
active
recovery
on
Thursday
and
then
a
coached
class
on
Friday
and/or
Saturday
with
active
recovery
or
yoga
on
Sunday.
4. Training
for
another
non-CrossFit
sport
or
Military
and
First
Responder
Job
Many
of
our
athletes
are
using
CrossFit
as
the
strength
and
conditioning
program
to
train
for
another
sport,
or
military
and
first
responder
job.
These
are
as
varied
as
marathoners,
boxers,
soccer
players,
cyclists,
U.S.
Coast
Guard
personnel,
fire
fighters,
etc.
Most
non-
endurance
sport
athletes
find
that
attending
at
least
3
times
per
week
and
practicing
their
sport
of
choice
at
least
two-
three
other
times
works
best.
Those
using
CrossFit
to
keep
in
top
physical
condition
for
their
job
find
attending
at
least
4
times
a
week
works
best
and
that
mixing
the
all
levels
and
beginner
ramp
up
classes
with
CrossFit
Sports
BootCamp
and
Kettlebells,
Abs,
and
More
classes
provides
them
with
the
optimal
level
of
fitness
to
be
at
the
best
for
their
careers.
Our
endurance
runners,
cyclists,
and
swimmers
find
that
attending
at
least
1
CrossFit
class
and
2
Kettlebell,
Abs,
and
More
or
CrossFit
Sports
Bootcamp
classes
along
with
practicing
their
sport
two
other
times
each
week
provides
the
best
level
of
conditioning.
5. Just
Getting
Started
The
ideal
way
to
start
CrossFit
is
to
take
two
or
more
onboarding
sessions
and
then
go
into
the
beginner
ramp
up
or
all
levels
classes
at
least
twice
a
week,
take
one
CrossFit
Sports
Bootcamp
or
Kettlebell
class
each
week,
and
do
1
home
WODs
or
open
gym
WOD
each
week.
This
will
not
only
help
you
build
up
the
cardiovascular
and
muscle
endurance
base
you
need,
but
it
will
allow
you
to
work
through
any
muscle
soreness
and
lactic
acid
build
up
so
that
you
do
not
have
lingering
soreness.
In
the
early
months
of
CrossFit,
the
best
way
to
combat
muscle
soreness
and
fatigue
is
with
proper
nutrition
and
consistency
in
training.
Plan
on
attending
at
least
two-
three
coached
classes
each
week
and
doing
either
the
home
WODs
or
open
gym
WODs
on
your
own
at
least
1-
two
other
times
a
week
for
a
total
of
at
least
4
workout
days.
If
you
let
too
much
time
(i.e.
more
than
48
hours)
go
between
training
days,
your
body
will
never
adapt
to
the
program
and
youll
always
be
fighting
muscle
soreness
and
fatigue.
Additionally,
plan
on
eating
more
vegetables
and
fruits
and
drinking
more
water
that
you
did
prior
to
starting
CrossFit.
We
provide
a
weekly
paleo
meal
plan
to
all
members.
Many
find
that
adopting
paleo
for
at
least
of
their
meals
each
week
dramatically
increases
their
level
of
health
and
supports
their
increased
fitness
activity
without
adding
empty
calories.