CrossFit Illumine:
6663 Howard St - Niles, IL 60714
(224) 585-7905
CrossFit Illumine:
6663 Howard St - Niles, IL 60714
(224) 585-7905
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May
30
2018

June Programming

During the month of June we’ll be introduced to new benchmark workouts as well as a handful of repeats from the month of February.  Additionally, we are sprinkling in Level Method Map Baseline work into the existing programming where it makes sense.  In order to control volume and intensity big picture and day-to-day, the full Level Method Baseline period will be 6 weeks.  All this means is that 2-3 days of the week will have one or more of these Baseline workouts.  Baseline workouts must be seen by a coach, so you can make them up during Open Gym if a coach is available to work with you.

More on the Level Method from your Illumine Team in this podcast infocast!

It’s important to remember that the specific focus of our regular programming and the Level Method, is on developing your limiting factors, improving your ability to recover through aerobic work, and being careful to monitor doses of high-intensity work.

Anytime we’re repeating benchmark strength or conditioning pieces, or determining a Level Method Map Baseline, it’s important to have a plan in place and let your improved levels of fitness dictate your level of effort. Often times if you place less stress on yourself to perform, your level of performance improves!

With strength work, hitting a 5-10# PR is a healthy goal.  Sometimes hitting a PR regularly is a great test of strength.  It’s a PR for a reason.

Overall, the volume during the month of June is comparable to past blocks of programming, but you’ll probably notice a bit more Olympic lifting during this month. Whenever Olympic lifting is part of the programming, the goal is efficiency and bar-speed, so opt for lighter loads if needed.  Remember, good movement patterns always!

Lastly, don’t forget the value of planned rest days. All too often, athletes undervalue the benefit of planned rest days, and think they will take them further away from their goals when in reality the exact opposite is true. It’s important to never avoid the signs your body gives you, and to be receptive to these signals.  You can only get stronger if you are resting.

Max Effort Variations

Upper Body
Floor Press (last done 2/14)
Close Grip Bench Press 1RM

Lower Body
Wide Stance Goodmorning + Box Squat (first time)

Repetition Work
Handstand Push Up + Upper Accessory
Close Grip Chin-Ups

Dynamic Effort Lower
Power Clean + Front Squat + Jerk – 3 week wave
Sumo Deadlift Against Band (start week 1 of 3)

Dynamic Effort Upper
Hang Power Snatch EMOM (start first 2 weeks)

Conditioning
Pavement (last done 2/6)
MJ (last done 2/27)
Man Maker (new)
Karen (last done 2/9)
Rolling Stone v2 (last done 1/31)
Sandstorm
Redlight (new)
Mr. Clean (last done 2/2)

Level Method Map Baselines

Week 1
Front Squat
Upper Body Pull
Lactic Tolerance (running)
Flexibility
Kettlebell
Clean & Jerk

Week 2
Upper Body Push (Part 1)
Snatch Baseline
Row Baseline
Deadlift Baseline
Neurological & Core (Part 1)

Week 3
Squat Endurance
Upper Body Push (Part 2)
Rings

Week 4
Neurological & Core (Part 2)
Upper Body Push (Part 3)
Lactic Tolerance

Week 5
Aerobic Power
Upper/Lower Endurance

Week 6
Make-Up Week

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author: Brian Alexander