Unlimited Plus | Part II

Posted by Kayla Castro
Jul 02 2015


“We laugh, we cry, we are born, we die.

Who will riddle me the how and the why?” –Alfred Lord Tennyson

We talked a little about the “why” yesterday of the Unlimited and Unlimited Plus plan. Now I want to talk about the “how”.

With the Unlimited Plus membership plan, you get to sit down with a coach each month and plot out a personal training plan. This may include our normal Workout of the Day classes, as well as our specialty classes. It can also include classes at our partner gyms. Details of all of that are here.

Some typical examples of what we see in our normal personal training athletes are folks that are looking at building some combination of barbell strength, gymnastic skill, mobility or conditioning. So let’s take a look at a typical client’s list of weaknesses and goals and come up with a plan.

Jack is an average athlete that’s been training with us for about a year, but he continues to have issues with the olympic lifts. The reason for this is a combination of factors that include inexperience, technique issues, and mobility. So what we would do with Jack is first do a test and have him attempt a one rep max Snatch and Clean & Jerk. We would provide technique advice during his warmups and max attempts and do some mobility tests to determine what body parts were causing his mobility limitations. We would then lay out a plan for Jack for one month and then retest.

Let’s assume that on the technique and mobility issues Jack had an issue with pulling early on the snatch and clean, tight core and hips, and receiving the bar with locked out arms in both the snatch and jerk. Jack’s plan would look like this:

Monday: WOD

Tuesday: Open Gym

  • Every 2 minutes for 10 minutes: Push Press + Push Jerk (building in weight)
  • Every 2 minutes for 16 minutes: Strict Press x 2
  • Every minute for 10 minutes: 2 x Strict Pullup
  • 3 minutes each side psoas mobility
  • 3 minutes each side shoulder mobility
  • 3 minutes thoracic spine mobility
    Wednesday: Open Gym

  • Every minute for 10 minutes: Clean Pull x 2
  • Every 2 minutes for 12 minutes: High Hang Clean x 2 (building in weight)
  • Every 2:30 for 15 minutes: Front Squat x 3 (building in weight)
  • 3 minutes each side psoas mobility
  • 3 minutes thoracic spine mobility
    Thursday: Rest Day

    Friday: WOD

    Saturday: WOD

    Typical we would see significant improvement by just adding some volume in the basic barbell lifts and mobility addressing his individual issues. In one month, we’d almost definitely see improvement across all of Jack’s issues and we’d adjust the training plan to fit the results we were seeing.

    There’s no long term obligation with Unlimited and Unlimited Plus, so if you’re interested take a look here and as always feel free to post to comments or drop me a line.

    [Originally posted Potomac CrossFit 150702]

    Comments are closed.