WOD
“Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats
-For Time-
**We realize 100 pull ups appears to be an impossible task for beginners, trust us we will have scaling options**
Allie and Analisa push jerking!
How We Program at CFH
In our member survey we received some questions about why, how and what the hell we are actually doing when we program a workout. The funny thing is we just randomly pick movements and numbers. Then we cross our fingers, say a quick prayer to the holy one and hope everyone gets stronger and faster. Just kidding.
If you are interested in the rhyme and reason of what we do and how we do it we will dive into all the details in this post. Remember that fitness is always changing. A workout we do now or a technique we use today always has room to improve and develop. Just as you have room to improve as an athlete; we are always working to improve as WOD development specialists!
Each week Brian and I sit down and develop our plan for the week. It starts from building off of 2 to 3 strength movements. Once we have those in place we start to think about what we need to work on as a gym. Have we missed high rep over squats lately or did we do way too many push presses last week? Burpees again? After looking at the previous week and asking ourselves about 50 questions we start to break it down day by day. We think of a goal we want to accomplish and a response we want to elicit, then we work to build a workout around that.
Before we get technical, the basics start with thinking about the functional movement we are going after. Pushing, pulling, squatting, jumping, or running to name a few. Do we need practice pushing heavy things over our head or pulling large loads off the ground? Did you push a ton on Tuesday? Well, Wednesday maybe we will push a light load and pull a ton. How can we keep it random, but still train the skills and drills that we want you to become proficient in? These are all questions we are asking ourselves as we start to develop the plan for the week.
With that said rarely does the plan stay the same. If what we think will take the gym as a whole 15 minutes takes them 10 minutes, we might need to re-think the next days workout. If hands are fatigued we might need to adjust a movement. The flow is constantly changing and being adjusted to provide optimal results for the community as a whole.
Brian and I also try to do the workout with the class or before the class so we feel the response it gives and can adjust our plan accordingly. It is all part of the job!
As we start this CrossFit gym there will be people at totally different levels. Sammy can run a mile in 5 min and deadlift 500 lbs while Vaughn runs a 10 min mile and can not pick up the barbell. In this case, we will program to make it a challenge for Sammy then scale down for Vaughn. As we grow and people want to become more focused and athletes want to take on CrossFit as a sport instead of a hobby, we will start to offer specialty classes and other sessions. For now challenging the most proficient athlete and scaling down for the beginner will prove to be an excellent model for everyone in our community to excel.
Geo Rockwell