Programming Notes & Information + Motivation


Hey Y’all!

Below you will find the programming notes for the daily workouts that we started last week. We will be giving all of you an idea of what specific skills we will be working on in the next 8 weeks. We want all of you to understand the purpose of the day’s programming to help you mentally prepare yourself before you even get to our gym. We also hope it will help you set your goals for the current skill/strength cycle.

For example:  If we’re working on pull ups on Wednesdays and you still cannot do one, it would be a great goal to come to this day consistently  (no matter what that days excuse may be… and believe me we have heard them all).  Once you commit to this process, you will be ready to focus all of your energy on the pull ups that day.  By doing that, you will build on your personal progression from the previous week (maybe reduce the band thickness you are scaling with, or even better move to a higher bar on your jumping pull ups) and eventually be able to do an unassisted Pull Up!

Here are some of the current programming notes…

Weighted Squat Days: We hope all of you understand the importance of squat day by now. If you want to build strength, lose fat, and generally win at life, you cannot avoid these days. On top of doing some form of squatting almost every day in our WOD’s… we will be squatting in our Skill/Strength portion of our classes on Tuesdays and Fridays with the goal of making you all winners.

S2OH Mondays & Gymnastic Wednesdays: On Monday’s, we will be working on a combo of strength building presses and skill building Jerks by alternating between these two movements. Wednesday’s we will alternate between Pullups and HSPU’s in the skill portion of the day. We will be working on kipping and strict movements depending on what you need individually to better yourself. If you find your upper body movements (push ups, pull ups, dips, etc.) aren’t quite cutting it then make sure to improve on these skills with Mondays and Wednesdays classes.

Competition Tuesdays!?: We are excited to unveil a new approach to the Tuesday WOD’s. There will be an Rx’d and Scaled workout, and you will have the choice to do either one exactly as it is written on the board. If you can’t do the Rx’d, then obviously you will do the Scaled. If you can’t do the scaled, don’t worry, our coaches will make it work for you personally as always. At the end of each day we will gather and post the top scores in each division so you can see where you stack up. Our goal here is to allow you to channel that inner competitor and one day a week really “go for it”. You can also take note this day to see where you stand vs the rest of the CFW community and try to improve on your own place in the standings. You will unveil your strengths and weaknesses quickly and know where your focus needs to be. We hope EVERYONE will be on the board these days!

Double The Fun Thursday’s: We will be doing a double WOD day, which will get that heart rate up on more than one occasion and leave you sweating! We will also be working on some snatch progressions in the first WOD, which could include things like OHS’s, Positional Snatches, and Snatch Drills. This day is a must if you are struggling in your Over Head position and are looking to improve.

Weekends at CFW: On a Saturday with Drill Sargent Nik, you can expect to sweat.  A good vibe day at the box that could involve a long challenging WOD, a Partner WOD, a Team Builder WOD, or all the above rolled into one!  It’s a great combination of hard work and fun that will surely help you go into the weekend and enjoy that adult beverage you earned! Sunday Funday’s will be designed to improve your clean technique in the skill portion of the day and then you can expect a fun partner or interval WOD to end the session.

Competitors Class Saturday’s at 11:30: The atmosphere in this class is one of its best features and this class is a very easy way to find motivation! This class will be 90 minutes long at most with the first heat starting exactly at 12:30. In this class you will get some extra skills to work on for the first hour, and after that you will do a work out in a group environment.  There will be a few options for skills available for you, and together with the coaches you can determine which ones you should do on a weekly basis to meet your goals.  The workouts will vary in style and some weeks we will partner up and do the WOD’s in heats, where your partner can count your reps and hold you accountable to the actual movement standards CrossFit holds. This class is open to anyone that wants to take their results a step further and is already attending at least 4-5 classes per week on average at CFW. Hopefully with doing this class, you’ll gain the motivation to take part in the CF Open, which is now accessible to ALL skill levels!  All you have to do is SIGN UP for the Open Gym class on our schedule at that time.  If you are on the fence, talk to your CFW coaches and see if it’s right for you.

Overall Notes: Remember our program is designed to be random to keep your body guessing. Just because it is random, doesn’t mean we can’t routinely plan some aspects to specifically improve on certain skills with a structured process. If your schedule isn’t very consistent and you come to different day’s every week, that is totally fine and you will still get the same results as always have with our program. Either way, you should all TRACK RESULTS, WORKOUTS, and YOUR NUMBERS in a journal if you want to maximize the time you spend at the gym.

Coach Chris

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