Lauren thinks running the hill is like a Mentos commercial
CrossFit by definition is constantly varied functional movement performed at high intensity across broad times at modal domains. Technically, we could just pull exercises out of a hat and assign numbers to them, say “3, 2, 1, Go!” and call it CrossFit. It would probably be varied and you would probably get a workout from it, but in the long run it wouldn’t be beneficial, safe or efficient at increasing your level of fitness.
There are many different philosophies behind programming and there really isn’t a right or wrong. We program to increase the work capacity of the athletes at CFSB. We monitor the progress, strength, ability and excitement of the athletes we see on a daily basis. We have a holistic view on fitness that includes aspects other than just CrossFit. We provide nutrition counseling and mobility workshops. Our athletes religiously practice myofascial release, mobility and pre-hab techniques. Our coaches have been trained to identify biomechanical deficiencies to prevent injuries before they happen.
Our programming is designed with the following in mind:
- Quickly and efficiently increase the work capacity and strength of our athletes.
- Workouts are planned a month in advance and benchmarks are planned on a quarterly basis.
- We modify certain workouts throughout the month depending on how our athletes feeling.
- The workouts are generally balanced to keep the intensity (power output) high and risk of injury low. These two are sometimes inversely related so it has to be a fine balancing act.
- Most WODs will contain a push and a pull.
- On average our WODs will last between 10 – 20 minutes but we venture in the 5 minute and 30+ minute WODs as well.
- WODs have to be programmed with certain equipment and space requirements in mind. This usually isn’t a problem but doing a WOD like Linda can be difficult.
- Monthly, the movements are somewhat balanced to insure we are getting plenty of heavy, light, long and short workouts in.
- WODs have to be fun and exciting otherwise you wouldn’t do them. Technically we could program in a couplet every single day and you would get fitter, but would be bored to death.
- Each WOD is scalable and our athletes are capable of doing any version
Our methodology of programming is always evolving. There are different camps such as CrossFit Endurance, CrossFit Football, CrossFit Gymnastics and CrossFit Strength Bias. We delve into all of these methodologies as well as some of James Fitzgerald’s (AKA OPT) and Dutch Lowy’s programming style.
Part two of the Programming posts will be on the dynamic warm-up portion of the WOD. Post feedback and questions to comments.
Workout of the Day 8/24/2010
A. Front Squat 1 Rep Max
B. 4 Rounds For Max Reps
1 Min Ring Dips
30 Seconds rest
1 Min Front Squat (95/65)
30 Seconds of rest
1 Min knees to elbows
30 Seconds rest
*Keep total rep count and you do not need to split up the rep count by exercise. If you have trouble counting, have the coach record your reps per round and add them up at the end.
Is there a CrossFit Beach Volleyball? And is it done in sand? And if not, why not, and if so, where do I sign up?
I like this programming Forest!
Jeremy, yes we are working on some stuff for beach volleyball. Prosser and I have made some pretty good workouts up in the sand. The time domain stays around 30-90 seconds with a 1:1 rest ratio to simulate long volleys. We usually do a couple days in the sand and a couple days in the gym and focus on explosive movements. In the off season, we will do some more strength work.
Dusty, glad you like this style of programming. I still need to come up and check out CrossFit Dogtown. I hear it’s pretty darn amazing!