Archive for January 6, 2011

“See that look in their eyes, Rock? You gotta get that look back…”

Posted in Competition on January 6, 2011 by oldcountrystrong

This week we are wrapping up the 4th open Edition of our Caliber Cycle Strength Program. If your not familiar with the program, feel free to check it out in the About Section of the OCS Training Log. And just as we wrap this Cycle, the announcement for the 5th Edition went out this week.

This time, we are looking at our most aggressive turn around (Deloading Phase) ever. The next Cycle will begin on January 31st. That’s a little more then 3 weeks from now. This choice was made after the announcement by Crossfit dealing with their online sectional qualifiers. Having a number of Qualifying hopefuls in the gym, I made the decision to move up the start date for our 5th open installment.

Every time we start one of these cycles there is a meeting to explain what is expected of participating athletes. Every meeting I state what CC is, and every meeting it’s pretty much the same:
“Caliber Cycle is a Strength and Conditioning program designed for Strength Oriented Athletes and Competitive Crossfit.”

We’ve run four of these open Cycles now, three of which concluded with a competition. Our last cycle was not only the most strength biased cycle we have run to date, but also the largest. The scale topped out at around 50 individuals taking part in the 6 week Loading Phase. The Cycle has been a great success and left us at a bit of a crossroads.

Where do I gear the greatest focus in this next Cycle?

I now have just as many (if not more) Strength Oriented athletes in the program, while the number of those wishing to be Crossfit competitors stay high as well.

What to do? (What would Tyler do?)

This Cycle will be split into 2 Sub Divisions, Strength Athlete and Competition Athlete.

Both Divisions will follow the same work schedule: Monday, Tuesday, Wednesday, Rest Thursday, Friday, Saturday, Rest Sunday. Both Divisions will also be following the same key lifts for the Cycle: Squat & Deadlift.

The difference will be Mondays and Wednesdays. On Mondays, competition athletes will be throwing down on some gnarly technical or heavy workouts (maybe both), while our Strength athletes will continue to follow the heavy double kettlebell conditioning from this last cycle that has a circle in hell reserved for it.

Then we have the Wednesday workouts. Both groups will be deadlifting, but that’s where the similarities end. Competition athletes will be warming up with power cleans and cooling off with max effort gymnastics and rope climbing.
Strength athletes get something else to look forward to. In the words of Duke (Apollo’s former trainer) from Rocky Balboa…

“So, what we’ll be calling on is good ol’ fashion blunt force trauma. Horsepower. Heavy-duty, cast-iron, piledriving punches that will have to hurt so much they’ll rattle his ancestors. Every time you hit him with a shot, it’s gotta feel like he tried kissing the express train. Yeah! Let’s start building some hurtin’ bombs!”

That’s right ladies, we’re getting into some straight caveman shit. We’ll be getting into that farmboy type strength while we spend Wednesday working sledge hammers, axle bench press, the log, odd objects and the long forgotten weighted tactical pullup.

The number of in-gym participants is going to be limited this go around. But I am opening our program to outside participants. I’ve had athletes follow these programs from across the country all the way to outside of our border in Qatar (extra points if anyone can tell me where that is).

Anyone with questions can get a hold of me at And for the first time I will be opening our Training Log to outside gym members. The log will be getting a face lift soon with a Q&A section about the program and movements the appear in the program.

Pay attention to Old Country and its Training Log for information as it becomes available. Again, feel free to email me, comment here on Old Country or drop a line on the Training Log. If you’ve ever wondered how the Guerrillas trained, here’s your chance to try.

Posted by: Z