For most of the past year we have used a pretty good template for our programming where we dedicated certain movements or WODs to specific days of the week   For example, Mondays were Squat day, Tuesdays were Oly Day, Wednesdays were Bodyweight day etc etc.  We saw some really great results, with member’s strength and performances going up and up.  This program was designed for the person who came into the Box to train 4-5 times a week, so that come week-end, they had received a very well rounded training program with active rest days incorporated into the mix.

The obvious downside to this program is that if you were a member who only came in 2 or 3 times per week, and you came in on the same days each week, then you would be exposed to a small piece of the pie of what we do in CrossFit.

For those veteran members, you may have noticed a distinct change in the program format this month.  We are mixing things up a bit and programming in a more “random” style in the sense that you as the member won’t know what to expect each day.  Don’t get me wrong, the programming is still designed with a goal in mind, and you will continue to see improved results, but the “ad-hoc” nature of the programming means you will not become complacent – CRossFit is all  about being prepared for the unknown and unknowable.  And those members who do only come in a couple of times a week will also be exposed to much more variety than what had been experienced previously.

Embrace the change.  Embrace the uncertainty.  Because life is not routine, and hardships always come at the least convenient times.  Tackle whatever the challenge is that is presented to you (regardless of if it is a strength or weakness of yours), and just do your best.  Your best may get you a PR.  It may not.  But if you have done your best, then your mind and body will change for the better.

WORKOUT OF THE DAY

STRENGTH

Take 12 mins to build up to heavy Front Squat Single.                                 

METCON

25 min AMRAP for reps:                                                     

50 Burpees                        

50 Double Unders            

50 KBS 24/16kg              

50 Hand Release Push-ups                

50 Box Jumps                    

50 Toes to bar                    

50 Wallballs                     

50 Sit-ups                       

50 Jumping Lunges              

50 Pull-ups                       

*30 min timecap