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
