The PVCF Program

Overview
We teach CrossFit with a slight strength bias. Three out of every six days is built around a barbell lift.

We emphasize all the classic benchmark workouts. They recur every 8-12 weeks.

In metcons, our emphasis is on quality of movement, not on load or time.

Prerequisites
To be able to participate in the program, every athlete must be able to hit four basic positions:


 * 1) Squat below parallel with weight in heels.  If they can't do this, they must work circuits of wall squats, pry squats, box squats, banded knee squats, feet-to-plate squats, counterbalanced squats, or any variation thereof.  If they can squat below parallel while heels are on ground but have very pronounced forward lean, teach low-bar back squat.
 * 2)  Set up for deadlift while preserving lumbar extension.   In strength training, teach the Romanian deadlift. Eventually this will stretch them out.  In metcons, deadlift from bumpers to reduce ROM
 * 3)  Put shoulders in flexion until hands are in frontal plane.   If they can't do this, press is okay, but push press and push jerk should be avoided.  On overhead squat days, do overhead squat mobilizations.  On snatch days, practice power snatch receiving position
 * 4)  Flex the elbows and externally rotate the arms until bar is racked across front of shoulders 

Strength
Movements trained

Accessory work

Programming

Basic performance standards:

Notes
 * http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
 * Press 3 times for each bench press day

Skill Work
Weightlifting Obviously weightlifting is also strength work, but you know.

Gymnastics

Kettlebells

Running Drills

Rowing

Conditioning
Couplets and triplets, task or time specific

Multi-element chippers

Benchmark "Girls"

High intensity interval work

Tabata

Sprint repeats

Long slow distance run or row

Nutritional Practices
The Zone Diet

The Paleo Diet

Intermittent Fasting

Lean Gains

Carb back loading

Recovery and Lifestyle
Foam Rolling

Mobilization

Fish oil supplementation

Sleep