Q: Who is this for?

A: 3 Day Olympic Lifting Split-is for two kinds of athletes. I use this as my “JV” program.  Meaning athletes at my gym who are in good shape but lack the technical skill to train as a competitor. This program allows them to build strength and technical abilities with a barbell three days a week.  On the other two days, these athletes do our class WOD’s and work on specific gymnastics skills based on individual abilities.

5 Day Olympic Lifting Split-  is for athletes who are trained and understand Olympic Weightlifting.  I use this program to train the Olympic Lifters at CF Hartford.  Some of our Athletes have chosen to forgo mixed modal training and focus only on Weightlifting.  This 5 day split is designed for someone who has the time to train seriously and is looking to compete.

Competitors WOD– only for those who are serious about being a competitive fitness athlete.  If you cant RX WOD’s at your gyms don’t do this.  I program specifically for the athletes on the competition team at CF Hartford. This training is not to be taken lightly, it is not a fucking hobby its a life style! If you cannot make this a life style then I do not care and do not continue with this. I frequently alter the programing for individual athletes needs, what this means is that every athlete has some sort of customization that is not up on the blog. If you want this customization you must call and ask me for it and pay extra or come clean the bathrooms in my gym!

Q: What do I do if I do not know how to do a movement?

A: If you are paying me you should know GFGI (Go Fucking Google It).

Q: What do commas (,) and hyphens (-) mean in workouts? 1,1,1 / 1-1-1

A: Commas mean straight sets. meaning you should use the same weight for each set. Hyphens mean you should be adding weight every set.

Q: What days are the cycles?

A: 3 day split- Monday, Wednesday, Friday 5 day split- Monday, Tuesday, Wednesday, Friday, Saturday

Competitors WOD- Changes depending on the cycle so check the page. If you need to take a day off then do so.

Q: What is the difference between this and other competitive fitness blogs on the internet?

A: Mine is better!

Q: What should I be doing for nutrition?

A: Pay me and I’ll tell you.

Q: How do I get in touch with you for custom programing or personalized versions of your blog?

A: http://crossfithartford.com/pricing/




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