Why We Train in Cycles — Structure, Progress & Purpose at CrossFit Gorey
At CrossFit Gorey, we don’t just throw workouts together—we program with purpose. Each training block is part of a bigger plan to help you move better, get stronger, and feel more confident in your fitness. As we head into our next 10-week cycle, it’s the perfect time to explain why we train in cycles and how you can make the most of it.
Why Train in Cycles?
Training in cycles—also called periodisation—means we focus on specific goals over a set period of time. Rather than trying to improve everything at once, we break down the year into blocks that allow us to build strength, improve various skills, and develop conditioning in a structured, sustainable way.
This approach:
Allows you to see measurable progress over time
Reduces the risk of plateaus and overtraining
Builds strength, endurance, and technique with intention
Keeps training fresh and focused
You’ll still be doing a variety of movements, but each week will follow a consistent theme with a clear purpose behind every session.
What Are We Focusing on in This Cycle?
Over the next 10 weeks, you’ll work toward testing and improving three key lifts:
5 Rep Max Back Squat – Building lower body strength and stability
3 Rep Max Weighted Pull-Up – Developing pulling strength and upper body control
10 Rep Max Shoulder Press – Improving strict pressing capacity and shoulder durability
We’ll also be diving into:
Snatch & Clean Positional Work – Slowing things down to sharpen your technique and confidence in Olympic lifting
Running & Machine Endurance – Building aerobic capacity through longer intervals and pacing strategies
Full Body Hypertrophy Training – Strengthening joints, improving muscle balance, and promoting lean muscle growth
Your Weekly Training Structure
Here’s what a typical training week will look like:
Monday: Squats to start the week strong
Tuesday: Upper body push + pull (pressing and pull-ups)
Wednesday: Clean technique and positional strength
Thursday: Longer conditioning with running or machine work
Friday: Full-body hypertrophy and optional cardio or accessory finishers
Saturday: Snatch technique work to mirror Wednesday’s clean session
This consistent rhythm allows you to build familiarity, develop skill, and track improvements across the cycle.
What Can You Look Forward To?
Whether you're a seasoned member or just getting started, this cycle offers something for everyone:
✅ A chance to build strength and test new rep maxes
✅ Noticeable improvements in movement quality and capacity
✅ Confidence in technical lifts like the snatch and clean
✅ A sense of progress and momentum you can feel week to week
Progress doesn’t happen by accident—it’s built over time with consistency, smart programming, and community support. Our role as coaches is to guide you through it with the right balance of challenge and structure.
So as we get ready to launch into this new training block, remember: show up, trust the process, and track your wins—big and small. We can’t wait to see what you achieve.