So what's the difference between the competitor and fitness programming? Well let's figure it out and hopefully everyone can place themselves in one of the 2 categories. We could probably use 4 categories, but I can barely come up with fun Saturday WODs let alone 4 a day. Just know that whichever program you'd like to follow, there are scales and modifications to every movement or WOD. And honestly what both programs boil down to is each individuals health. What's the point of this if we aren't getting healthy? If you have a tweaky shoulder, then let's take care of it. I get that it's tougher to fight through, but when it begins nagging you in your daily life, that is not a good thing. So first things first, take care of yourself, and don't be a hero.
-For everyone, from beginners to seasoned veterans
-More variety in movements
-No specific suggestions anymore. We'd like each individual in this program to choose their own weights, box heights etc. This way it is up to the individual athlete to decide how heavy they would like to go for a particular movement or WOD. Remember, look at the WOD in it's entirety from a volume standpoint. If your maximum deadlift is 225 lbs., attempting to deadlift 205 lbs. in a workout with 45 reps in it may not be the greatest idea. If you'd like suggestions, please ask one of the coaches at that particular class. Writing down your stats would be a good thing at this point, and would help a coach make proper suggestions for you.
-We will still have "active recovery" days, but they will be a little more spread out. The goal is to program 6 days a week. If you need a day or two off, by all means take one or two off. Listen to your body. Rest days are a necessity and your body will thank you years from now. BTW, this program is designed to improve your quality of life for the long haul. However, that requires you to be smart and again, listen to your body, and your uber awesome coaches.
-Just because you are in fitness, doesn't mean the workouts are easier. Actually, sometimes they are harder than competitor WODs. You have the ability to make them as easy or hard as you'd like. You can go heavier or lighter, faster or slower, etc. You can even up scale them. If pull ups are programmed, try chest to bar. No one will ever give you guff for attempting to scale up, or trying harder. Now that doesn't mean change pull ups to handstand push ups, which is a totally different movement, with a different stimulation.
-Just like most aspects of life, you will get out of the program what you put into the program.
-For the individual who(m)? (@#$%^& grammar) has aspirations of competing.
-Typically, will have less variety. We have an idea what movements are typically going to be seen at most local, national, and worldwide competitions. The goal is to be better at these movements, and all of their scales, whether up or down. It's only a matter of time before we are going after burpee-back-flip-muscle-up-handstand-push-ups. But until that time, we will keep it conventional CrossFit.
-Specific weights and movements will be provided. If you can't perform a WOD with these weight and movement suggestions, scale it. But your goal should be to get there and perform as many WODs as close to prescribed as possible.
-Rest/Recovery days are Thursdays and Sundays. That doesn't mean you can't rest any other day. Life, jobs, and schedules happen. These rest days are prescribed for recovery from all of the class WODs, and extra work being put in on your own.
-We have strength WODs 4-5 days a week and a track WOD once a week. These are all programmed for your enhancement as an athlete. They obviously are not required, but highly recommended. And they absolutely work. Fitness, y'all are more than welcome to jump in on these, but please talk to me first as they are programmed to coincide with the competitor WODs.
-Hold yourselves to a high standard. If you know a wall ball didn't reach the target, your squat wasn't deep enough, or you didn't lock out a ring dip, etc. no rep yourself. Performing movements below standard will only hurt yourself. Make technique, range of motions, and standards a priority. That goes for you too Fitness.
Well, that's all I have right now, I'm sure I'm forgetting stuff, so please feel free to ask questions, and we will do our best to provide answers. I'll be in touch if I can think of anything else.
Now, let's go get it!