by Lucas Ogden-Davis
With the 2017 CrossFit Open in the books, our programming will be changing to focus on improving weaknesses and building on strengths that we’ve seen in our fitness as a group. Here’s a brief overview of what you can expect for the next two months or so in our CrossFit programming:
- Schedule change!
In order to allow for better warm-up and cool down, give coaches time to check in and follow up with athletes before and after class, and to ease crowding during transitions in the evenings, we’re modifying our class schedule to add 15 minutes between the end of one class and the beginning of the next. Beginning on Monday, April 3, our new schedule will look like this:
- Weekday mornings: 5:15a, 6:30a, 8a, 9:15a Ladies (Ladies class on Monday and Friday only)
- Weekday afternoons: 12p, 4:30p, 5:45p, 7p (no 7p on Fridays)
- Saturdays: 9a (L2), 10:15a (Free community WOD)
- Sundays: 9:30a open gym
- This week, we test!
We’ll spend some time this week getting benchmark scores on lifts and workouts that we feel measure the areas we’re trying to improve over the coming weeks. Put your all into these test, but also remember to have fun with them!
- Strength focus!
After this week, we will be lifting heavy twice per week for about 1.5 months, in a format a little different than you’re used to seeing. Lifting days will start with a quick “burner” of a WOD, and then we’ll move into a heavy squat (percentages based off of Smolov), and one accessory lift (rotating between various accessory squats, pushes, and pulls).
- Overhead squats!
You’ll see a lot of overhead squatting, especially in our warm-ups. We’ll be using this movement to help improve our positioning and control in all squats, and we believe that this improvement will help all York Streeters to have better mobility in many of the movements that we use in the gym.
- Fun stuff!
The Open season is now past, so we have the time to focus on some things that we didn’t do as much of over the past five weeks. You’ll see some running, some barbell and gymnastics complexes, and all sorts of generally fun things!
If you have a question about our programming (Why are we squatting today? What’s the point of these hollow rocks?), don’t hesitate to ask your coach or to reach out to Lucas!