Programming Update & Expansion
Thanks to all for your participation in the new strength and conditioning programming over the last 8 weeks. Your efforts speak for themselves: nearly 30 of you (veterans as well as new members) have posted new PRs since we began in January!
This week begins the 2014 CrossFit Open. We will be participating in the Open as a gym by running ungraded iterations of the Open WODs every Friday. For those of you who have registered as competitors, we will offer the graded WOD on Saturdays. A strong suggestion to those of you who are competing: take Thursdays as rest days. Take it completely OFF. Come in on Fridays to get input from your non-competing friends and conduct some light practice. Doing more than 1 max effort session of an Open WOD is NOT recommended. Remember that there are 5 weeks of training and testing to get through, and injury prevention needs to be focused on just as hard as performance scores. You can't train for Regionals if you get injured during the Open.
Finally, we are writing supplemental corrective exercise “homework” modules that compliment the main program. These supplements will help to bridge the gap between group classes and your individual training needs. No matter how great your coaching staff is or how carefully we program our training sessions, it is impossible to give each of you a high quality generalized strength and conditioning session AND an individualized corrective exercise prescription AND get it all done within the confines of a 1-hour class. We hope that these homework assignments will help more of you to realize your full potential and keep training with us for a long time to come. The corrective supplements will be available at the front desk.
to create workout “homework assignments” for athletes to perform directly after the main WOD, at other times of the day, or in pre-determined segments of the main WOD. These supplements will allow athletes to pursue individual goals that may be less conducive to inclusion in a group class because of time or coaching staff limitations.
Athletes on this track have been seen by a physical therapist or other rehabilitation professional and given a customized supplemental module to add-in/substitute for the regular programming. When performed separately, these supplements are best directly after hybrid endurance WODs (currently Tuesdays and Fridays on our template), or on any other day separated by 4 hours of relative rest. Additionally, reconditioning athletes are typically given regressions to use during the main WODs.
Specifically, body fat reduction; this group supplements regular WODs with short duration, high intensity catecholamine booster sets followed by longer, low intensity oxidative metcon modules; best performed directly after hybrid endurance WODs (currently Tuesdays and Fridays on our template), or on any other day separated by 4 hours of relative rest.
Region-specific and aimed at common problem areas we identify during initial performance screening: shoulder girdle strength and stability, lateral hip strength, anterior core strength and stability; best performed on upper body/dynamic strength days (currently Wednesdays and Saturdays on our template), or on any other day separated by 4 hours of relative rest.
Athletes on this track are being held back chiefly by their range of skilled, strong motion. Best performed prior to main WODs on heavy strength/power days (currently Mondays and Thursdays on our template) where loads under dysfunctional movement may cause injury. May also be included as a second session or on weekends.
Specifically, CrossFit-type competitions. This track focuses heavily on technique optimization, movement transition strategy, and performance under fatigue; best performed on heavy strength/power days (currently Mondays and Thursdays on our template), weekends where one or more rest days can be included afterward, or on any other day separated by 4 hours of relative rest.
By Jared on Sunday, February, 23, 2014