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  • Which Program is Right for You?

    ·

    matt@brutestrengthtraining.com

    Which Program is Right For You?

    Brute offers a variety of CrossFit training programs, including individualized 1-1 programming, in order to help you achieve your fitness goals in a way that best suits you and your strengths, weaknesses, and schedule. Below is a list of what Brute has to offer, along with sample days from each training program. These samples you can find on Fitr. If you would like additional information about any of the programs that we have to offer, please feel free to email us at info@brutestrengthtraining.com. 

    Brute Body by Streat- $49

    If you want to transform your body, you have come to the right place. This program is designed to help you feel good, look good, and perform pretty damn well inside and outside of the gym. This program is meant to help you in all aspects of life; whether it be lifting some heavy weights, crushing a CrossFit Metcon, or even running a half marathon. 

    This training program is meant to be one that you commit to for 5-6 days a week in order to see the incredible results that we know you are looking for and are capable of. 

    This program is not a traditional CrossFit training program. Instead, Brute Body, programmed by 2x CrossFit Games Athlete and personal trainer Streat Hoerner, has structured upper and lower body days. These intentionally designed training days include strength, accessory, metcons, core strength, and occasional days with extra work if you find yourself with some extra time and motivation. 

    We recommend completing the training in its totality (including the extra work when you are able) which takes about 90 minutes or less. If you are looking to focus more on strength gains, we recommend skipping the metcons and hitting the strength and extra work at full force. If you go down that route, training will take about 60 minutes or less. 

    Brute Athlete- $49

    This CrossFit training program follows along with the CrossFit competitive season and is designed to focus on specific weights, barbell movements, gymnastic skills, and aerobic work that are often found in the Open and Quarterfinals. The goal of this program is to dramatically improve your ranking on the Quarterfinals leaderboard. 

    What makes our programming different: 

    In order to make our Brute Athlete programming as successful as possible, we take our athlete centered programming principles used in our 1on1 remote coaching and apply them to our templated programs like this one. Based on your communication, logged worked results and data, videos, and monthly training questionnaires we are able to tailor the program in a way that best serves our athletes. The more information the Brute Athlete community gives us, the more specific the programming becomes. 

    Who it’s for:

    This training program is for athletes that would consider themselves a Quarterfinals athlete or who enjoy competing in local and regional competitions as individuals or on a team. If you are looking to increase your leaderboard placing in the CrossFit Quarterfinals or improve your fitness. 

    Brute Athlete 16-49- $49

    This program follows along with the CrossFit competitive season and it’s designed to focus on specific barbell movements, gymnastics skills and aerobic work found in the age group quarterfinals and age group semifinals. The goal of this program is to dramatically improve your ranking in the quarterfinal and semifinal leaderboards. This program methodology is what helped Brute Teens and Brute Masters make it all the way to the CrossFit Games.

    Brute Pro- $98

    This program follows along with the CrossFit competitive season and is designed to focus on the specific weights, barbell movements, gymnastics skills and aerobic work found in the CrossFit Semifinals. The goal of this program is to help you qualify for a CrossFit Semifinal and/or help you be more competitive on the Semifinal stage.

    What makes our programing different:

    We use the same athlete centered programming principles used in our 1on1 remote coaching and apply them to our template programs. Based on your communication, logged workout results, videos, and quarterly training questionnaires we are able to tailor the program. The more information the Brute Pro community gives us the more specific the programming becomes. 

    Who it’s for:

    This program is for those that want to someday compete at a CrossFit Semifinal; compete at a high level competition in the Rx or Elite field or you are already a Semifinal athlete as an individual or on a team.

    Timing:

    You will have 2 sessions per day, 5 days a week. You must be willing to commit 5-hours a day to training. This is not a matter of “I would like to train like a semifinal athlete.” You must have the time to train.  

    Equipment Requirements:

    All equipment included at a CrossFit Semifinal (see games.crossfit.com semifinal workouts).

  • Why do we love accessory exercises?

    ·

    rob.muise

    Why do we love accessory exercises? When and how should we include them in a training session?
    – Strengthen ligaments and tendons
    – Add variety is different planes of movement
    – Add contraction volume to training sessions
    – Build muscle mass
    – During warm-ups to promote muscle tension before major lifts
    • Daniel Condon – @danielncondon
      • One-On-One Coach
      • Owner/Operator Gold Coast Fitness

    Switzerland Crossfit Games Individual Coach

    If you want to connect with Daniel and see how he can help you reach your potential in every area of your life, you can schedule a free call with him.

    Please click this link to book your free consult – Daniel’s Calendar.

  • Mid-Atlantic CrossFit Challenge Week 1

    ·

    admin

    Brought to you by Games Athlete and Brute Coach George Sanchez

    Workout 19.1:

    For time:

    75 Wallballs 20/14

    100 Cal Row

    75 Wallballs

    Breakdown: Time, Length, Equipment needed:

    Time will vary here but for top athletes it’s safe to expect sub 10s.. maybe sub 9s!?

    You will need a medicine ball (20/14) and a concept2 rower. Additionally you’ll need to show the height of your wall-ball target so you will need a tape measure.

    Pacing advice:

    Athletes expecting to qualify in the elite division will need to prepare to go unbroken on BOTH sets of Wall Balls and row at a pace that will allow them to dig in and attack that second set. Pacing on the rower will really vary from person to person but you have to be willing to ride a dangerous line here as every second will matter in this ‘for time’ workout. Go too fast and you’ll be in a world of trouble when you get a third of the way through that final set of Wall Balls. Go too slow and you’ll likely wonder ‘what if’ after and consider a repeat on this one. You have to be willing to just hold on here. The second set of wall-balls will be the workout! Athletes that think 75 unbroken Wallballs is a bit of a reach, especially on the backside, need a work and rest plan to keep themselves on task and moving with a purpose to achieve their best possible time. Again, every second counts so we need to consider how big the sets are as well as exactly how long you will rest between sets. Get the legs and lungs nice and warm before attacking this one!

    Camera setup:

    Remember that videos are NOT required when submitting a score, but an Affiliate Owner can verify your scores. Elite Division however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individual.

    Prior to starting, film the measuring of the height of the wall-ball target and the weight of the ball so all loads and measurements can be seen clearly. Make sure the video shows a reading of Zero Calories at the start of the workout, and that 100 calories can be clearly seen when the athlete finishes the row. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

    Limiters/ sticking points:

    –pacing out rower to be able to truly dig in on the final set of 75 Wallballs

    -sticking to a work/rest plan if things go south

    Repeatability:

    Yes, although your quads may not love it.. this workout should not tax your CNS too much. Make sure you get a good flush on a bike and prioritize recovery immediately after

    Workout 19.2A & 2B

    0:00 – 10:00
    Find a Heavy Complex
    Snatch + 2 OHS

    Then

    “PREFONTAINE”

    10:00 – Finish

    For Time:

    40 Cal AB
    20 Bar Facing Burpees
    15 Squat Snatches (155/105)
    20 Bar Facing Burpees
    40 Cal AB

    Breakdown: Time, Length, Equipment needed:

    10:00 for A, then varied for part B

    Pacing advice:

    You’re going to want to hit the majority of your build up lifts for the complex before you actually start your clock. This will give you more time on the backside to rest before the intensity is turned up to 11 on part B. I would plan on hitting at least 80% of my snatch 1RM before even starting my clock and video then starting it to hit 1 maybe 2 more lifts. A great goal for your complex should be 90%+ of your 1RM Snatch. If you can snatch it, you should be able to hit those two OHS.. just be patient and focused once you stand that lift up. Go big and maximize your rest!

    Part B is going to be a workout where you’re going to have to dig real deep if you want a competitive time. Just like 19.1 this workout is for time and you will need to attack with a plan that maximizes your potential. Until you get about halfway through the snatches, you’re going to want to ride a pace that is about 85-90% effort. Prepare yourself mentally to move quickly into the next movement once you reach your final few reps of the movement you’re on. Transitions into the next movement are key as each movement will tax you a little bit differently so don’t waste any time getting into it. BIG THING… you can step up your burpees on this workout. So instead of jumping back and jumping up, you may step. This might mean you can attack a little harder on that bike and potentially recover in the burpees if you’re comfortable in that movement. A lot of time can be lost here so if you decide to do singles, it’s a drop, then hands are immediately reaching down to set up for the next rep. You have to be aggressive here. The backside of this workout is all about seeing what you have left and how much you’re willing to suffer to achieve your goal. Once you’ve completed your burpees it’s off to the races on the final set of 40 calories. Dig deep, don’t let up, and lean into that discomfort.

    Camera setup:

    Remember that videos are NOT required when submitting a score, but an Affiliate Owner can verify your scores. Elite Division however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individual.

    Prior to starting, film the plates and barbell(s) to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

    Limiters/ sticking points:

    -warm-up and mental preparation for both parts

    -coming out too hot on part B

    -consistent work on 15 squat snatches

    Repeatability:

    It don’t believe this is one you would want to repeat. CNS fatigue and overall stress from this workout will linger for a couple days.  Prepare yourself properly for the big lift in the beginning and prepare to go dark on Part B. Full effort = full victory.