Jan-Feb 2016 Programming Notes


Good Day CFW Community!

Below you will find the programming notes for the daily workouts that we will start this Monday. 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 to kick off the year.

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!

So about those programming notes…

Cardio, Cardio, Cardio: With the 2016 CrossFit Opens looming we will focus a little more on cardio in the coming 8 weeks. We will still have the skill/strength portions to start most days, but you may notice the cardio pick up a little bit with double WOD days and more interval training on the horizon. If you are on the fence about the 2016 CF Opens or if you have no idea what it is… talk to your coaches about it. It is an awesome way to stay motivated to work hard and to measure your progress. Also, it is accessible to anyone with the addition of scaled workouts last year!

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.

Weighted Squat Mondays: 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 Mondays (switching it from Tuesdays) with the goal of making you all winners. Of course after that, we will finish the day off by doing a core and leg endurance focused WOD to work the lungs and heart as well.

Upper Body Tuesdays: We will be working on a variety of upper body strength building presses and gymnastics movements during the skill/strength portion of the workout. 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 this class. The WOD to finish off the class will be a little lengthier this day and will focus on a form of presses combined with… more cardio! PS: If you really enjoyed the Tuesday competition days, we will be doing this every Saturday at the competitor class at 11:30. See details below!

Double Wodnesdays and Thursdays: Wednesdays and Thursdays will be structured very similarly. We will be doing a double workout day, which will get that heart rate up on more than one occasion and leave you sweating! The main difference between the two is that on Wednesdays we will be working on some Clean progressions and Thursdays we will be working on some snatch progressions in the first WOD. The second WOD will be mostly conditioning based. Both WOD’s will be short and sweaty, with the first one also building on some Oly Lift Skills. Wednesday will be great if you are looking to improve your Clean technique and Thursday is a must if you are struggling in your Over Head position and are looking to improve.

TGIF?: Friday’s will kick off with a short skill builder with some playing around on the Rings… That’s right, some muscle up progressions to improve on your supines, dips, and/or muscle up technique. After that, the WOD will be sure to leave your legs shaking and your heart racing. A great, balanced day to keep you winning at life!

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.

Coach Chris

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