Can you believe that January is just one month away?! 2014 has brought us loads of great things: new barbells, bumper plates, kettlebells and a wall timer, BroSesh Sundays, an awesome community, a new appreciation for dressing in layers for the early morning classes, and... oh yeah, the opening of CrossFit 1864! 2015 promises to be just as amazing, if not more so, and we are happy to announce a few exciting developments and events coming up in the New Year...
Be warned, this is a LOOOOONG blog post, but please read it to the very end!
Programming Update for 2015
In the New Year we will be improving our programming to better accomodate the needs of our growing community. Beginning in January, we will have two similar strands of programming: "Fitness Focus" and "Skill Focus".
Fitness Focus programming is designed for all members with less than 6 months experience training at CrossFit 1864, as well as intermediate athletes who find the Fitness Focus workouts to be better in line with their needs and goals.
Skill Focus workouts are designed for those who have developed a solid foundation of the functional movements over time and are now interested in pushing the boundaries of their performance and capacity within CrossFit.
Let's put this into some context...
“Beth" is completely new to CrossFit and, aside from a few 10k runs and spinning classes, is pretty new to training in general. We would most likely recommend Beth start her training with our Fitness Focus programming. Similarly, veteran member "Jacob”, who is just coming back from a short term injury he received in a pick-up football game and who is also more interested in keeping up with his kids than training like CrossFit Games Champion Rich Froning, chooses to do the Fitness Focus programming as it relates better to his goals.
On the other hand, Beth's good friends, "Jack" and "Jill" (creative, eh?!) have been CrossFitting for just over a year. They both usually follow the Skills Focus programming as it provides more exposure to specific advanced movements during workouts (handstand push-ups, full snatches etc), and is appropriate for athletes like them who are close to Rx-ing or can Rx most workouts. However, sometimes Jack feels a little tired, so on these days, he will do the Fitness Focus workout. Likewise, Jill hasn't quite mastered her bar muscle ups yet, so if she sees a WOD with high rep bar muscle ups in the Skills Focus track, she will stick to Fitness Focus. Jack, Jill and Beth will all still get to do their WODs together regardless of whether they are doing Fitness or Skills Focus, they just might be doing slightly different movements.
Of course, you won't fit neatly into either category in every way and we will not force you into one workout over another, but as your coaches we will help guide your decision. Having defined levels will allow you to decide which workout you want to do on any given day. Somedays you may feel up for the challenge of having overhead squats or muscle-ups in a workout, while other days you may just want to come in, feel like you smashed a workout and go home, without worrying about the nuances of the muscle up transition whilst trying to catch your breath from the 125 kg deadlifts and over the bar burpees.
With that being said, we won't always provide both a "Fitness Focus" and a "Skills Focus" option. Depending on the workout, often some simple scaling can be applied and work easily for all levels (for example, we lessen weights or suggest ring rows instead of pull ups, etc). Other times, it might be more appropriate to designate the levels, especially if we want to simplify the scaling options and include a very complex gymnastics or barbell movement. For example:
3 Rounds for Time of:
10 Deadlifts 125/90 kg
The burpees aren’t meant to develop the skill components that go into a muscle-up, but many people will not be able to perform a muscle-up (or have any desire to!) and won't get much out of doing an over-scaled version of one. Instead, by programming burpees for our Fitness Focus athletes, we preserve the metabolic stimulus that the workout demands, ensuring all our athletes get the results they want.
Speaking of results...