Crossfit workout for in season fitness

I hope many of you tried the Cal preseason workout. It was designed to give rugby specific conditioning. It provided strength, explosiveness, cardio and flexibility. I've done it a few times and had the Air Force Academy team do a similar workout. Unfortunately its an old school workout. Most top rugby programs now use different styles of training.

Belmont Shore, the most successful superleague team in America follows crossfit. Last December I talked to Josh Burgin a 2001 alum who plays for them about the fitness program. What he said is that the workouts are short, high intensity, highly varied and effective.

I've been doing crossfit since December and love the results, can't wait to see what the workout of the day is and can get in and out of the gym in under and hour most of the time.

I have recommended to Jared and Tim that they adopt elements of crossfit into your training. In a sense Jared's functional strength stuff, hippity hops, 400's and other things are crossfit.

I am strongly recommend you checkout crossfit.com and spend an hour reading about the program. Its a great site, the greatest thing about the site is the free workout of the day that you all can start doing right now. It also has great instructional videos for all exercises.

Start doing it now. I recommend you do crossfit on Sundays, and Wednesdays. Jared and Tim will give you crossfit like workouts in practice.

Most importantly start practicing it now so you can do it over spring break.

Two caveats about the program. First, its really intense and some exercises like hand stand push ups, and muscle ups are almost impossible. You need an internal goal to overcome this initial frustration. Beating OSU and IU would be mine. Making all-midwest, or all-american is another good goal. Second the workouts put stress on the groin, the squats, and olympic lifts take a period of time to get used to. Pay attention to this and skip of modify the workout of the day until you adapt to the new program.

There's no motivation like self motivation.


Toby