Hi guys! First of all I want to thank you so much for subscribing to my competitors program. This is all very exciting to be sharing my training knowledge with you. When I started getting serious about my training I realized that I needed more…more coaches to help me with develop skills, more structure to my program, more dedication in the gym and more guidance with my nutrition and recovery. My goal is to create an online community that I can share all of this with. Nothing is easy. It all takes hard work sweat and tears to truly achieve something. I promise to give you all the tools that I have, to make you as successful as you want to be.
I would like to start by talking about the structure of the program and how to attack the workouts. This program is extensive. There are multiple parts with different goals. I recommend keeping yourself moving and making sure the sessions stay on 90 minutes total, or splitting up the workouts and doing the WOD as a second session.
The first portion you will see is the WARM UP. Don’t over think this. All we are doing here is getting your heart rate up and taking your joints through a range of motion. You should feel ready to move by the time you are done in a very efficient amount of time (usually under 10 minutes)
The second phase of the session is the SKILL WORK. Theses portions generally consist of EMOMs (every minute on the minute) i.e. EMOM 10 minutes of 5 chest to bar pull-ups/5 burpee box jumps, Miniature couplet and triplet workouts (usually under 8 minutes) i.e. 5 rounds of 10 pull-ups/10 ohs/10 ball slams , and raw skill tasks i.e. 5 x 1 rope climb + 1 legless rope climb. The purpose here is to try to move well. We are practicing the skills and efficiency of cycling through movements and laying in some volume. Think of this as revving your engine. The efforts are sub maximal (@80%) and we are just try to dial in the coordination to move smooth and fast.
After the skill work your should be pretty warm and fired up to attack the STRENGTH PIECE. This portion is mostly aimed for around 20 minutes. Remember you are pretty warm and have probably practiced the movement in the skill portion so lead up fast. Take big jumps as get to the weight you are going to use for your working sets. Those are the weights that you are a little bit scared of because that is were the progress really happens.
The last piece of the session is the WOD. The name of the game here is intensity. Conditioning hurts and CrossFit hurts, but is also those two magic ingredients that make you freaking fit! Every week there will be some named benchmark workouts and it is important that you track and log your score for those benchmark days. Some days will have additional ACCESSORY WORK to cool down with such as core work and drills. This is just a little icing on the cake.
We are just starting here and you guys are at the very beginning. As we grow and progress we are going to evolve and add more features on the site for you to draw from. One of my bigger goals is to have more correspondence with you and for you all to have more correspondence with each other. This will help us build our community into what I see as my online gym! I also am going to provide you with additional content to the workouts that include posts and videos from me on drills and training tips. Here are some of the items that are currently in the works:
- A message board for the Camille WOD
- Workout tracking infrastructure
- Videos from me in the newsletter and in the workout posts
- Contest for performance in the WOD
Just to give you all a taste here is a video on the supplements I take and why I take them:
Will you be posting some info on nutrition? Like what you eat to perform at your best.
Thanks for the question Nick. YES!! We are going to have tutorials on how to dial in your nutrition. Here is a sneak peak at the first piece I am giving you guys with some homework.Click this link to read my Article on Eating For Optimal Performance: Part I. Remember, these posts are exclusive for those members who have signed up for this programming.
Great video thank you so much for sharing!
This has me so stoked! Thanks Camille and Wodstar!
video en Francais possible?
Hey Yann that is a great idea, I would love to put out some French videos. I’ll keep that in mind for the next one.
How about Iron? I have started to notice now after some years of training harder and heavier than my disco-globo-gym kind of days, that I easier get low on Iron with shortness of breath and get really really tired…and yes it often comes during “that time of month”, and had never had any problem with this before and I eat paleo and plenty of meat…Do you take Iron supplements aswell or how do you do? I know that being a woman and train alot we loose Iron from sweating and when we train we also use more red blood cells plus we have that wonderful time of the month as frosting on the cake! So my question is, how do you professional athletes cope with this?
Thanks a great question, and I think the answer will vary from person to person. Some women need extra iron from all those things that you said and some don’t. Blood work is the best way to find out if you have a deficiency just like with vitamin D. I personally don’t, I think because of all the red meat and veggies that I eat.
I just subscribed to your program, but I am unable to see it.
Another thing, can anyone do this program regardless of their levels of fitness?
Yes Anyone can do this program as long as you understand how to appropriately scale. You will find the programming under your subscriptions when you log in. In the skill and WODs section this means picking a weight or changing the movement to a level that allows you to continue to move while challenging yourself. In the strength portions this will just be lowering the weight. Here are some common scales for the gymnastics
Muscle ups= banded muscle ups sitting in a band
Handstand push ups= HSPU to an ab mat or with hips piked up on a box
Rope Climbs- Lying pull to stands
Pull ups-Banded of jumping pull ups
You have to go by feel but most of the sets should be broken 0-2 times max. Try to keep moving because the magic is in doing these movements!
Since you do the block diet was curious do you calculate your post workout shake into your blocks for the day?
Hey Jefferson, thanks for the question! I do not count my post workout shake towards my daily blocks. I think of it as an addition to my daily nutritional plan. Any extra protein I get I just consider a bonus. But I am religious in making sure that I had all my daily blocks in my meals every day. As long as you closely track your nutrition against how you are performing you can figure out some of the smaller details, and what will work best for you. Good luck,