The end of the strength cycle also denoted a change in the programming – Coach Dave has taken over the ropes and will be programming for the gym moving forward. We’re extremely excited to have someone with his knowledge, experience and passion on our team, and we’re so excited to have him take over this role!
Curious about what he has in store for you?
“Salutations Esteemed 6S Members,
I just wanted to take some time to explain some of my thoughts regarding the direction of the Box program for the next while.
There will be no time period attached to this as it will be very fluid. I’ve just returned from CrossFit Gymnastics and I’m booked into the Aerobic Capacity course in October. Courses are amazing because they increase knowledge and add inspiration to the program, which helps me deliver a better fitness experience to you. To this end, I will be layering ideas upon ideas.
Soooooooooo, join me as we go down the Rabbit Hole!
This is where you will start seeing some ‘interesting’ things show up. Don’t concern yourselves too much over these things, please just execute movements to the BEST of YOUR ability at that given snapshot of time. Movement is life’s greatest teacher and everything that you are performing in the warm ups will be laying the foundation towards the Sexy CrossFit Stuff (muscle ups, pull ups, toe to bar, handstand stuff).
This will be programmed to make ALL movements as efficient as possible. Particular attention will be paid to strict stuff and getting comfortable in certain positions of movements. We do NOT need more muscle ups to be BETTER at muscle ups. Aiming for more reps all of the time is too damaging to both the external body (torn hands and muscles) and the internal nervous system. For those reading who don’t care about muscle ups, I HEAR you! Please trust the process because the drills for all skill things will increase your strength beyond what you thought you could ever achieve and your general quality of life will sky rocket!
This always has its place in your (and my) heart! I’m going to keep all the “normal” stuff like squats and presses, as well as more complex movements like the snatch and clean and jerk. I’ll be throwing different rep schemes, progressions, loads etc. at you – so be prepared! When barbell movements are programmed on the lighter side, use that as an opportunity to perfect the form. Remember that you don’t always need to throw more weight on the bar to get better. Deliberate practice with an emphasis on the positions and movements themselves (that will allow the bar to travel in the correct path) will pay huge dividends in the long run!
The beloved metcon will take many forms, from the traditional benchmark and hero WOD’s to some spicy interval work where rest periods are built into the session. Work as hard as you can during the metcons and scale as needed! YES scale, some metcons are going to have a heavier load assigned; however, it’s not about loading to Rx and then standing around looking at the bar so you can ‘heroically’ click Rx. Fitness comes from intensity and if you are not moving you are not getting fitter!
Mobility has been programmed at the end of classes for you to do in your own time. Many of you have been doing it and I thank you! Please continue to do this. Just doing one of the mobility pieces is better than doing none. Often we rush out because we don’t have time, which we can all appreciate. In that case, perhaps try do something at home – 90sec per side of something done regularly will change your world!
BUT, feel free to sip water during the strength/skill stuff. This will help hydrated you before you attack the metcon.
If you have any questions or concerns along the way, I am totally open to questions and feedback, there is a method to the madness!
See you at the box!