The CrossFit Games Open is over…and for more than 95% of us, that’s it. We didn’t move on to Regionals, but we learned a lot about ourselves, our mental and physical capabilities and more importantly, the glaring weaknesses we must address to become better.
So now what? You have almost an entire year to work on those weaknesses, to compete and to get stronger and faster. Telling yourself you will do this is a step in the right direction. Writing down your goals is even better – but actually putting in the work is what will separate you from the rest come 2017.
Having a training program that focuses on both strength and conditioning is a must. Having one that does this, while teaching you new movements and broadening your skill set is a plus. There are a lot of options out there, some paid, some free – some specialized, some random. I spent the last two weeks of the Open trying to sort through how I was going to address my weaknesses, and I landed on Evolution Athletics “Clang and Bang 2.0”.
“Clang and Bang” was a program designed by regional athletes Chris McNamara and Dan Skidmore, both of North Carolina. McNamara is a Special Ops veteran who was deployed a dozen times and beat cancer - so yeahy, kind of a badass dude. He is CrossFit Level 3 Trainer and holds too many other certifications to list. He is the 2014 North Carolina State Weightlifting Champion at 77kg and competed at Regionals in 2013. Skidmore has qualified for CrossFit Regionals four separate times and also has a list of competition credentials a mile long. The results from their program last year were astounding, across the board. I won’t get into the science behind their programming, but I encourage you to read the introduction and view the results here.
The programming can all be completed in one session each day, without taking up much more time than a CrossFitter would normally spend in the gym, as long as you focus on what you are doing and keep it moving. Below is a list of what Evolution Athletics says are the main focuses of CB 2.0
- You NEED to clean up your movement. We are taking the main movements back to the basics and giving you a LEARN it, EARN it, BURN it concept taken from Cal Dietz’s Triphasic Training method.
- You NEED to be stronger. We are taking key principles and methods from the Strongest Gym in the World – Westside Barbell. By applying Louis Simmons’ modified conjugate method, we are going to give you a chance to go heavy and get strong, but allow you to do it at your pace and ability through a process called auto regulation.
- You NEED to produce more power. Whether it is running and jumping an obstacle course, performing an Olympic Lift, or landing a parachute, your body’s ability to produce and absorb force directly translates to a lower injury rate and increased performance.
- You NEED to address imbalances. You have them, but you might not even know it. By using a constantly varied approach to accessory work, your imbalances will certainly be highlighted, addressed, and reduced or eliminated.
- You NEED to broaden your skill set. From lifting and carrying odd objects, to walking on your hands, the ability to perform a broad range of physical skills not only makes you a better athlete, it prepares you for the random things that life may throw your way.
- You NEED to increase your capacity. The ability to perform well in a certain time domain or at one specific task is great for a sport-specific athlete. However, it means that you have glaring weaknesses in other modalities. We intend to find your weakness, and help you make it a strength through constantly varied, high intensity conditioning work.
2.0 is 12 weeks, started last Monday and I already like where it is going. You can start now, even a week into it. I picked up midway through their first cycle last year and saw gains. Looking at the first week, I will be performing movements I haven’t done outside of competitions or do very infrequently. Prowler work, atlas stones, farmer’s carry and weighted runs all show up in week one. The programming is free, available each day on their website. If you are looking for something to shake-up your daily fitness routine, learn new movements, get stronger and improve your work capacity, I highly recommend logging on and participating in Clang and Bang 2.0.