As we kick off 2017, we’re making a few little tweaks to what’s going on at YSCF. Here’s the low-down:
Squats & Pulls!
As far as the programming goes, we’ll be doing percentage waves of back squats, as well as snatches & cleans, throughout January. This isn’t a full-on squat cycle, but the goal is to make sure we get under a loaded barbell regularly in order to keep those strength gains going through the Open.
On some days, we’ll be finding a 1-rep max for the day, and then performing percentage work from that max. On other days, we’ll just be doing percentage work. What will be a little different this month than what we did at the end of 2016 is that the work sets will be “sets across” (all work sets at the same weight).
We’re keeping up the habit of working one “Gymnastics Goat” day into each week of programming this month. This is great time to work on those skills that you may not quite have mastered yet — especially the skills that you may see come up in the Open (chest-to-bar pull-ups, muscle-ups, handstand push-ups, double-unders).
What you get out of this gymnastics time is completely dependent upon how much focus and effort you put into it, so don’t treat it like a “day off” from barbell work. Instead, approach it with the focus and intensity you’d bring to a 1rm snatch day, and you’ll be surprised how much progress you can make. If you aren’t sure what you should work on, or the best way to get from your current level of skill to where you want to be, ask the coach for help!
We believe that everyone could benefit from the “mix-it-up” nature of our Hybrid workouts. We program the Hybrid WODs to have the same basic stimulus as that day’s CrossFit WOD (i.e. you’ll feel just about as sore or fresh for the next day’s workout whether you do Hybrid or CrossFit), but we use different equipment and modalities to achieve the effect.
In order to ease space & equipment demands, as well as to encourage more folks to take advantage of the Hybrid programming, we’ll be replacing the Thursday 5:30 p.m. CrossFit class with Hybrid class. We’re also looking into providing a morning Hybrid option once a week, as well.
January is a time to re-focus on the things that are important to you, and we hope that we’ll see you all in the gym every day as we kick off a strong, healthy 2017!