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Dave’s Dialect – CrossFit Chichester Programming

Happy New Year everybody!

Dave here with a little piece about our Programming, why we use it, how to use it and how to get the most of it.
First things first, the trial period for the programming is well and truly over and all coaches are in agreement that Thrivestry Programming is here to stay at CrossFit Chichester. The planning and thought process that goes into programming like this is second to none, and that’s where I want to start today.

The strength/skilled elements that we work on in class, and the workouts we all have a love hate relationship with are not random. They are not just chucked together to make you suffer a gymnasticy, high jumping, weight throwing, burpeefied death!… (although when laying on the gym floor in a puddle of your own sweat, it may feel like it…!) Believe it or not, there is method behind the madness!

When nearing the end of a strength cycle, with weights getting heavier, you will find the workouts getting slightly shorter, so to not tax the central nervous system too hard. When the strength cycles are in transition or at the beginning, this is where you will find the longer metcons, that test your cardiovascular fitness and endurance more.

JJ has been designing gym programming for years and years [Since 2004], from helping newbies achieve their first press up, to developing and preparing highly skilled athletes for competition. The diversity of abilities means that the programming you see every day on the big screen in the gym can be whatever you want it to be.

Progression – The process of developing or moving gradually towards a more advanced state.

You may have heard me at the beginning of a class say “this is session 2 of 12 of our Front squat cycle today guys” … Most cycles run for 12 session and get progressively harder from 1-12. This is no accident. Session one will generally begin with a medium rep range and a somewhere between 50-70% of your max effort (in this case front squat) throughout the cycle the rep range will have varied and towards session 12, have shortened, with the % of your max effort increasing to around 75-85%.

Managing to attend most of the sessions and completing each rep with good form, should see your numbers increase in that particular lift by the end of the cycle. Only however, if we are working off the correct percentage, this is why it is so important to find out what our 1 rep max efforts are to make sure we are working off the right numbers.

So why not have a look at the cycles coming up this year (ask a coach to show you if we haven’t already displayed it) and work up to your 1 rep max in an open gym session before the cycle begins. You will reap the rewards from working with your correct numbers and get best out of your training!

Context

Every session we run has its own context, Practice, Competition and Mental Toughness. ‘Coach’ will tell you at some point during the session which one it is for the workout that day. The Context is the recommended overall approach to the class that day. Without a planned approach you will likely stick with the same approach you are comfortable with and you will not get the most out of your training.

Below is a diagram explaining the primary focus and output required for each context:

The goal is always to get better overall, not just win the workout that day. It is like trying to win every battle… but losing the war.

To understand the problems with getting stuck in a particular mode are as follows:

If you do Competition context all the time you will get hurt.
If you do Mental Toughness context all the time you will burn out.
If you do Practice context all the time you will get bored.

But how to you apply this to your training? If all you know when the timer beeps, is “Go Hard”!…
It starts with taking notice as to what the context is for the day, then approaching each part of the class with this mindset.
Pay close attention to the days that aren’t your default mode. If you are someone who always goes as hard as possible, constantly remind yourself on Practice days that the primary focus is quality form, learning, and mastery (not crushing yourself or beating someone else).

If you are someone who is always extremely cautious, someone who always needs the coach to force you to ‘go up’ (in load or skill), be more deliberate on Competition and Mental Toughness days. Push yourself to attempt a heavier load or higher box (with the coach’s agreement). Always record your score on Competition days. Take the time to look up your old score so you have a target to beat. Throw caution to the wind and learn some new skills that might embarrass you on a Mental Toughness day (taking you out of your comfort zone).

Working on weaknesses

The last subject I want to touch on is about working on your weakness, or in another sentence… knit picking the workouts/exercises you like.
I can speak from personal experiences as I used to train this way, lunges… NOPE, overhead squats… NOPE, thrusters… HELL NOPE!
I knew this was wrong, I knew I would not develop as an athlete if I avoided the exercises or training methods I disliked. So I followed a new approach of turning my weaknesses into strengths.

Instead of avoiding them I would work on them, more so even than the exercise I did like, so that I would get better, stronger, fitter and eventually turn them into strengths, meaning I no longer sighed or groaned when I saw they were in the workout of the day!

One of the main things you realise from this approach is that you develop other aspects of your fitness along the way without even realising it. The more lunges I put into my programming, the stronger my legs got individually, which meant I achieved my first ever set of pistols!.. I also felt stronger in my running and other endurance aspects like high calorie assault bike or high rep wall balls.

Ok… So you may not see yourself as an athlete, you may just enjoy the gym and enjoy what you enjoy… but you are never going to experience new ‘Joys’ if you do not open that door and keep developing as a human being. Our bodies are extraordinary, so don’t limit it to what it can do.

If you have any more questions about the programming, or anything else for that matter, please feel free to give me a message of pull me aside in the gym for a chat ☺

Dave is a Coach at CrossFit Chichester. He takes the mid morning classes, and Day time PTs. If you’d like to book an assessment with him, then go here and ask for Dave when we call you! 

Consistency wins

We’ve had some big wins recently. The most impressive has been so many of our members putting in the time, to eat properly, train hard, and enjoy the process. Like I say all the time, there is no magic bullet, or perfect program. What matters is that you show up consistently, move well, and give your best effort every single day.
Congratulations to Edith, and Beky for getting their first pull-ups. That puts them in the top 5% of women in the world who can pull their body weight up above a bar. I’m so proud of them both because it’s a testament to amount of work and effort and time, and frustrations, and feeling like their progress is so slow, to then all of a sudden do a pull-up. Just like in martial arts, once you get your Dan belt, the journey is just beginning, like getting a pull-up for these two, the fun is just beginning.

As with some of our sessions, the often uncover weaknesses. Max (and myself) realised that pressing alternate 22.5kg dumb bells over head was a lot tougher than it looked and completely flattened us, while Rich Fenech hammered through and finish 3-4 minutes ahead of both us coaches with the same weight. It goes to show that sometimes raw strength is what you need, and that no body can win every workout. It takes humility to come in these doors because there are going to be some movements which you simply cannot do while others can. Egos, can be left on the door mat.
January was a great month for a few members getting some excellent personal bests. @jezdoe and @jezzaf (Jeremy Doe and Jeremy Fowke) in particular realised some decent improvements.
Definitely we are all looking forward to @crossfitgames Open competition coming up, and very much look forward to seeing all our members give those workouts hell! #lifelongawesome #crossfitopen #crossfitgames #firstpullup #crossfit