Current Program Notes


Good Day CFW Community!

Below you will find the programming notes for the daily workouts that we have already started a couple of weeks ago. We will be giving all of you an idea of what specific skills we will be working on in the next couple months. 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 keep your results and motivation in check!

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.  Once you commit to this process, you will be ready to focus 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!

Overall Note: 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 our gym.

So about those programming notes…

More Skill… and Cardio:  With the 2017 CrossFit Opens approaching, we will focus a little less on the Strength development than we have been for the past few months to shift into more dynamic skill and engine building.  For example, we will be taking away one of the two Squat days per week in the skill/strength portion of the day and we will be adding a day that is more focused on the skills and engine building that are required during the Opens!  Here are some more details…

Weighted Front Squat Wednesday’s… and Back Squat Fridays: 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 workouts… we will be squatting in our Skill/Strength portion of our classes every Friday.  Wednesday WOD’s will be a good mix of Cardio and Heavy Front Squats.  Since we removed Squat day Tuesday’s for now, this was our compromise to make sure you guys are getting your squat fix/quota in.

Press and Jerk Mondays: We will be working on both push presses and jerks every Monday.  This will be a continuation of the strength and skills we have been already working on in the previous few months of programming.  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 some cardio/cleans or leg work to get the heart rate up on a Monday and start the week right!

OLY SKILL Wednesdays: Wednesdays we will be working on Snatch progressions in the Skill portion of the day.  Since we have been working on those cleans in the past months of programming you guys have showed great improvements.  Now it’s time to switch to the ever so tricky OHS and Snatch progressions.   Also as mentioned above, we will be getting a Front Squat in the lengthy WOD portion of the workout this day.  If you are looking to improve your OHS and Snatch technique, and if you will be missing that extra squat day every week… Wednesday is a must.

Dead Lift and Opens Tuesdays: During the skill portion of the day we will be shifting gears from the squat and working on Dead Lifts.  We will alternate between standard strength building heavy deads, tempo and skill building touch and go deads, and also some posterior focused halting deads.  After the skill portion of the day we will be doing an Opens style WOD to help prepare us for what’s to come.  It will be short and designed to feel like a swift kick in the butt… and expect the iron lungs to come out.  Another must attend class for any of our members to get better.

Mid Line Thursdays: On this day we will focus a little more on tuning up that core to start the class.  After all beach season is only 8 months away!  The WOD will be a fun classic CrossFit style WOD that will be sure to challenge you in many different ways.

Weekends at CFW: On a Saturday, you can expect to sweat.  A good vibe day at the box that could involve a long challenging WOD featuring a great variety of our basic movements.  It’s a great combination of hard work and fun that will surely help you go into the weekend and enjoy that adult beverage/entire wheel of cheese you earned! Sunday Funday’s will be designed to improve your both your kipping technique with T2B’s and HSPU’s in the skill portion of the day… and then you can expect a fun WOD with a Partner, a Team Builder, or both rolled into one!

Competitors Yash-Class Saturday’s at 1o: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 11:30. 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 2017 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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