CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)
Please don't try to sing it in your best Evita interpretation...
Here's a sneak peek into what we've laid out for you for the next 8 weeks of programming.
We thought it best to explain the intent of how the next 2 months have been programmed so that everyone will have a better understanding of what we hope we all can achieve together.
Like most things that I program, whether its for a PT or a class, I try to draw upon experience from what has worked in the past and what makes sense with where everyone in the box is now, in terms of Skill, Strength and Conditioning.
The idea behind the next 8 weeks is that we would like everyone to get "Stronger" with your basic movements. Squat. Push. Pull. Hopefully, building enough strength through the next 8 weeks, so that we can then increase volume in the succeeding cycle.
Is it harder?
No, just different. We've had fun WODs for the past few months post Open, that has hopefully given our bodies a much needed de-load from the Open's stresses. Now we plan to rebuild and get strong! Hopefully this brings more direction into our training as compared to the last few weeks . The idea is to provide more structure to our squat cycles, and all movements that feature regularly in the Open workouts, that I feel that we as a box lack. We will work with percentages to help increase our 1 RMs. Build stronger hips and shoulders through unilateral work and increase our ability to cycle through movements.
I used to RX workouts before and now I have to scale some of them.
Just because you can RX the movements in a workout does not always mean you should, if you lose the intent of the said workout. Doing a 10 minute Grace for example, is not what the workout was designed to be. As you get past certain hurdles/benchmarks in your training, there are always new ones to get over. That goes for every single athlete out there.
We feel that the skill and strength level across the board has gotten better, and we believe taking this next step will help elevate everyone in the box to bigger better numbers.
I don't like doing accessory work because there's no score or its boring.
If you want to get better scores in your Open workouts and be able to finally execute movements you've never been able to do, you need to do the accessory work. It may not always be sexy and put you on the leaderboard, but it is essential in growing as an athlete and just becoming a better and stronger individual.
So what will our week look like now?
There will be 2 days of squatting. A day for pulling and a day for pushing, whether weighted or gymnastic. Saturday's are still for fun team or partner WODs. Sunday is for Oly Lifting for people that miss the lifts throughout the week, and a day dedicated to cycling movements and improving capacity in our gymnastic movements. The goal is to make sure people that come 5 days a week, or someone who comes 2 times a week will be able to get all three basic movements worked as much as possible. (Very difficult to achieve, but that is the hope!)
So... Where do we go from here?
Together, we hope we continue to grow as a box in becoming stronger better versions of ourselves. If you have any questions about anything at all, feel free to hit us up and we'd gladly explain what the next 8 week journey will be like.