"Baseline & Additional Programming "
The official "Crossfit Open Season" has begun! This is a great opportunity for both the competitor and the everyday Crossfit athlete to get a baseline and seek to improve weaknesses. The "Crossfit Open" is a great testing ground to see where we all stand. Based on the results from the open, athletes can get an idea of what to be working on improving. As much as we think there is some "secret program" out there, it essentially comes down to getting yourself well rounded as an athlete. Triage or prioritize your "goats"and slowly peck away at them. When you take on the task of doing extra work towards your weaknesses, go into it with the mentality of "eating an elephant". The most efficient way to get that done would be to take one small bite at a time. Think of the bites as (you working or drilling those goats). In this New cool world of Crossfit there are so many things that we are learning everyday as athletes & coaches. It seems more like a practice then fitness, similar to medicine. Patience and Consistency will be your two biggest tools in this journey! With the little exposure I've had over the last five years to Crossfit, I can attest that those two things have helped me tremendously! When prioritizing your goats or weaknesses start with the one that is the absolute worst. If you can run a 60 second 400M run but cannot overhead squat an empty barbell then mobility and strength should be the extra work. This extra or "skill work" should only supplement the regular program you are on, (class programming). All extra work should be nothing but "Skill Work" with the class programming as your Main Focus.
Taking on multiple workouts can sometimes be more damage than good, speaking from experience here. Keep in mind the more you take on, the more recovery time you will need. Mobility, Mobility & more mobility!! If you are 100% new to CrossFit, or fresh out of foundations, the class workouts are more than enough. Once you feel you are ready for more than the main programming, start with a very small amount of extra "Skill Work". Skill work is different from a "WOD....Workout of the Day" because it is strictly that, (skill work). No need to rush handstand gymnastic work when you are just getting comfortable upside down. You will be slowly building strength & confidence in these areas of weakness. Better results will come from slow and exact perfection instead of speed and haste. Take the time to do it right and the Intensity will follow. I've noticed some athletes already taking this approach in the Running Club and folks working on those pull ups using a pull-up skill progression progam. Talk to some of these athletes in your very own community and get feedback on how this is working for them.
Doing your homework will payoff. Aside from just “doing” you can also get mental reps with reading and media. There are plenty of tools at your fingertips, just beware that the information out there is just enough to make you dangerous....ALWAYS consider the source! The Crossfit Journal publishes great, reputable articles and there are great trainers out there with plenty of knowledge and experience. Start out asking yourself why you are seeking this information and what it is you want out of the journey.....long term health, physique change or competing? Make your goals and aim Big but also think "Long Term" because health & wellness is the #1 reason we are all here! Remember, it’s not all about volume, it’s about quality of training! I am in no way saying my suggestions are the one and only way to approach your training, I just want to share what I have found to work well (or not so well) based on my very own experience with both my personal training and coaching other athletes reaching for goals. Remember, it's not always about volume, but quality of training that will help you get those "goats"! Feel free to hit up myself or any of our Coaching Staff with any questions on this subject. Enjoy your next WOD and go forth and do Great Things!!
Coach Ronnie
The official "Crossfit Open Season" has begun! This is a great opportunity for both the competitor and the everyday Crossfit athlete to get a baseline and seek to improve weaknesses. The "Crossfit Open" is a great testing ground to see where we all stand. Based on the results from the open, athletes can get an idea of what to be working on improving. As much as we think there is some "secret program" out there, it essentially comes down to getting yourself well rounded as an athlete. Triage or prioritize your "goats"and slowly peck away at them. When you take on the task of doing extra work towards your weaknesses, go into it with the mentality of "eating an elephant". The most efficient way to get that done would be to take one small bite at a time. Think of the bites as (you working or drilling those goats). In this New cool world of Crossfit there are so many things that we are learning everyday as athletes & coaches. It seems more like a practice then fitness, similar to medicine. Patience and Consistency will be your two biggest tools in this journey! With the little exposure I've had over the last five years to Crossfit, I can attest that those two things have helped me tremendously! When prioritizing your goats or weaknesses start with the one that is the absolute worst. If you can run a 60 second 400M run but cannot overhead squat an empty barbell then mobility and strength should be the extra work. This extra or "skill work" should only supplement the regular program you are on, (class programming). All extra work should be nothing but "Skill Work" with the class programming as your Main Focus.
Taking on multiple workouts can sometimes be more damage than good, speaking from experience here. Keep in mind the more you take on, the more recovery time you will need. Mobility, Mobility & more mobility!! If you are 100% new to CrossFit, or fresh out of foundations, the class workouts are more than enough. Once you feel you are ready for more than the main programming, start with a very small amount of extra "Skill Work". Skill work is different from a "WOD....Workout of the Day" because it is strictly that, (skill work). No need to rush handstand gymnastic work when you are just getting comfortable upside down. You will be slowly building strength & confidence in these areas of weakness. Better results will come from slow and exact perfection instead of speed and haste. Take the time to do it right and the Intensity will follow. I've noticed some athletes already taking this approach in the Running Club and folks working on those pull ups using a pull-up skill progression progam. Talk to some of these athletes in your very own community and get feedback on how this is working for them.
Doing your homework will payoff. Aside from just “doing” you can also get mental reps with reading and media. There are plenty of tools at your fingertips, just beware that the information out there is just enough to make you dangerous....ALWAYS consider the source! The Crossfit Journal publishes great, reputable articles and there are great trainers out there with plenty of knowledge and experience. Start out asking yourself why you are seeking this information and what it is you want out of the journey.....long term health, physique change or competing? Make your goals and aim Big but also think "Long Term" because health & wellness is the #1 reason we are all here! Remember, it’s not all about volume, it’s about quality of training! I am in no way saying my suggestions are the one and only way to approach your training, I just want to share what I have found to work well (or not so well) based on my very own experience with both my personal training and coaching other athletes reaching for goals. Remember, it's not always about volume, but quality of training that will help you get those "goats"! Feel free to hit up myself or any of our Coaching Staff with any questions on this subject. Enjoy your next WOD and go forth and do Great Things!!
Coach Ronnie
