A New Training Experience in 2023
A New Class Experience: Performance and Fitness Tracks
Starting January 2nd, we will be offering Performance and Fitness levels from the whiteboard every day.
One Program. Two levels.
The Performance Level of the daily workout will be a very traditional high-skill, high-power, and high-excitement version. This level will touch on skills, loading, and volume that you expect to see daily when you pull up a badass workout. As always, this level will be easily adjustable to suit ANY level of athlete.
The Fitness Level of the daily workout will be a much more moderate version: moderate skill, moderate loading, and moderate volume. This level will keep athletes moving and performing workouts that are more simple but highly effective. This is also a very good level for teens, masters, or new athletes into functional training to follow.
Why the Change?
We respect that everyone has different goals. Some people are here for fat loss, others to socialise, and some want to throw down at fitness competitions. Tiered programming will enable us to keep our community connected and allow all levels to train alongside each other.
Performance is programmed with pure general fitness in mind and is a traditional looking and feeling CrossFit program. Although it is programmed with access to high skill movements and heavy loading, the Performance track can be adjusted up or down to suit the needs of any athlete.
Fitness is also a traditional looking CrossFit program but limits movement complexity, loading, and overall volume as the emphasis is placed more on longevity. Fitness works directly with the Performance track level allowing all athletes to participate in a workout that suits their needs. Fitness keeps things more moderate across the board while performance has the potential to touch all parts of the spectrum.
The main goal of both programs is to develop, test, and challenge you with endless variety in fun, engaging, and effective workouts. Each day will give athletes a well-rounded and full experience which can be tailored further to meet your needs.
In our fitness track we've removed:
• Complex Barbell Work (no snatches, overhead squats)
• High Skilled Gymnastics (no pistol squats, handstand walks or wall walks, chest to bar or muscle-ups)
Both tracks are built on a year-long plan with cycles, biases, and focuses over the course of 12 months. The CrossFit Open and Chalk Throwdown will be used as anchor points to test the program's effectiveness in producing fit and capable athletes.
Membership Add-ons: Compete
Our new Compete program a monthly subscription that you can add to your existing membership which provides a blueprint to improving your strength, skills and conditioning beyond classes. If you're looking for an extra 20-30 minutes to training after your workout at Chalk, the Compete program has you covered.
Each training day is designed to be completed before or after class. You will be presented with:
Strength & Skill workouts (Comp)
Functional Strength
Functional Bodybuilding (Flex)
The additional work gives you the opportunity to choose from improving overall strength, body composition or athletic development. By taking this approach our new program allows us to tailor the after class experience to their entire community. Note: We do not recommend completing all tracks; you should only choose one to follow.
A look into 2023
A overview of the first 2 training days of 2023.
Monday 2nd January
Weightlifting
Performance & Fitness Tracks Hang Power Clean 10-8-6-10-8-6 Everyone will be getting after the same volume and practicing the same basic skills. Where we will see the biggest differences will be loading on the bar with our top end athletes eeking into heavy sets of 6.
Metcon
Performance Track AMRAP x 10: 5 Hang Power Cleans, 70/47.5 10 Pull-Ups 30 Double Unders* *Increase double unders by 15 reps each round. I.e. 30-45-60-and so on...
Fitness Track AMRAP x 10: 5 Hang Power Cleans, 52.5/35 10 Ring Row 30 Double Unders *Increase double unders by 15 reps each round. I.e. 30-45-60-and so on...
All athletes should keep their hang power clean unbroken for all rounds regardless of loading. Where we might see a difference in progression is the pull-up vs. ring row. The ring row should be unbroken throughout the AMRAP but the pull-up might need to be broken up into 2 sets after the first round but they should never take more than 2 sets. If needed, adjust down the reps from the beginning!
Compete
Comp AEMOM for 20 minutes: Minute 1: Max Cal Erg Minute 2: 1 Round of Cindy The gold standard is 20/15 Cal Row. If you're unable to complete Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) within the minute, reduce the volume to 4-8-12, 3-6-9, etc.
Functional Strength Back Squat 10-10-10 All reps should be performed with a :01 pause at the top and bottom of each rep. Aim for 50-60% of your 1RM across all sets. Do not push for a 10RM as we aim to build on these numbers within our strength cycle.
Functional Bodybuilding 3 sets: 10 Close Grip DB Bench (Mod-Heavy) 15 Single DB Pull-Over (Mod-Heavy) Max Push-Ups 3 SETS: 10/10 Staggered Stance DB Romanian DL (Mod-Heavy) 20 Alt. Step Back Lunges (Mod-Heavy) 30 Banded Good Morning For quality: 100 Reps of Barbell Curl 100 Reps of Slow Tib Raises *Break-up as needed to complete all 200 reps.
Tuesday 3rd Jan
Weightlifting
PERFORMANCE TRACK 3 x 5 Overhead Squat at 7RPE
FITNESS TRACK 3 x 5 Front Squat at 65-75%
We will be progressing each of these movements over the 7 Week OLY Cycle. This set of 5 Squats should be in the 60-70% range off of 1RMs. Aim for 3-5 sets in this range.
Metcon
PERFORMANCE TRACK Every 3 minutes for 5 rounds: 20/15 Echo Bike 10 Overhead Squat, 60/42.5
FITNESS TRACK Every 3 minutes for 5 rounds: 15/12 Echo Bike 10 Front Squat, 60/42.5
The workout is meant to be a SPRINT. We want all athletes to have at least 1:00 of rest before the next round begins.
Compete
Comp Run 20 minutes for max distance.
Functional Strength Strict Press10-10-10 All reps should be performed with a :01 pause at the top and bottom of each rep. Aim for 50-60% of your 1RM across all sets. Do not push for a 10RM as we aim to build on these numbers within our strength cycle.
Functional Bodybuilding 3 sets: 10 Plate Front Raises 5/5 Plate Around the Worlds 20 DB Bent Over Reverse Fly 3 sets: 10/10 DB Poliquin Step-Ups 1:00 DB Split Squat Hold (L - Mod-Light) 1:00 DB Split Squat Hold (R - Mod-Light) 2 sets: 20 DB Glute Bridge (Heavy) 30s DB Glute Bridge Hold
WE ARE COMMITTED TO MAKING CHALK THE BEST TRAINING EXPERIENCE AROUND.
LET’S MAKE 2023 THE BEST YEAR YET.