Monday, August 20, 2012

Explanation CrossFit Fifty's Programming

Programming on our site may be very confusing to someone who does not train at our gym. The last thing we want is to lose potential athletes because our programming looks like something out of a bad horror film! This page is to explain how it works.

warm up

Every day our classes have a predetermined warm up on the board designed to help with mobility and to prepare athletes for the movements of the day. This takes place 10 minutes into class, the first 10 minutes of class is always used for self warm up and personal mobility (or socializing ;).

Now the next three things you will see programmed on the blog are off of our Extra Credit board in the gym. The Extra Credit workouts are for our advanced athletes who are looking for a little more than the WOD (Workout Of the Day). It is recommended that these athletes choose one or two options from the board. These workouts are designed and programmed by our head coach. If you choose to join our family it is NOT mandatory to do the Extra Credit work. On the other hand you will not be allowed to do Extra Credit unless you are an advanced CrossFit athlete or until you are deemed ready by the head coach.  The three things you will see on this board are as follows:

Westside
Our Westside section is filled with workouts based on Louie Simmons Westside Barbell Methods. These workouts are designed to raise an athletes overall strength and accentuate their WOD work.

Olympic
Olympic workouts contain traditional Olympic lifts (Snatch & Clean & Jerk) and accessory movements. These are designed to raise an athletes skill level in these complex lifts and to also build strength, comfort, and confidence.

Running
Our Running section is designed to raise our athletes running capacity through interval work and timed repeats. Running distances may range from 50m sprints to 3 mile runs. This section will usually be the first Extra Credit that our athletes are allowed to do.

WOD
This is the Workout Of the Day. This is the cornerstone of all our programming. Once you are done with our On-ramp program this will be the workouts that you will be doing. The weights and reps seen here may be modified by your coaches as they see fit to your ability. These workouts will always be varied yet balanced to get you in the best shape of your life. Unless you are training for a specific sport or you want to compete in CrossFit these workouts will be all you need to get you into the best shape of your life!

We will be periodically adding information to this section to keep our blog and programming clear and explained. Thank you, Coach Jack.