The final quarter of the year is upon us, and here's the programming to close out 2015:
Here's some thoughts specifically on October programming:
Move & Mobilize
You'll notice on some days the programming appears as if it would not warrant the entire 60 minutes of class. That's done purposefully as we're focused on providing extended mobility sessions, per the feedback you've given us. The coaches are constantly digging for better mobilization exercises and leveraging a variety resources (Becoming A Supple Leopard, Mobility WOD, ROM WOD, Gymnastics Bodies, Trigger Points Therapy Workbook, etc.) so you can give your body the suppleness it needs to smash through the WODs.
This month we're going back to our CrossFit roots and are specializing in not specializing. The WODs are designed with the traditional CrossFit spirit in mind so you can expect healthy doses of barbells, gymnastics, and mono-structural (running, rowing, jump rope) movements combined in fun and interesting ways.
A Note On Intensity
One of the primary goals of CrossFit is to maximize intensity when performing WODs. One way to define intensity is work performed over a period of time. For this definition, there are a couple of ways to maximize intensity: 1) maximize the work performed for a set period of time, and 2) minimize the time required to perform a set amount of work.
Work can be defined as the product of load and reps. While we will always have prescribed (Rx) weights for a given WOD, you should have an honest conversation with yourself on whether or not the prescribed weight is conducive to maximizing work. For example, if the load is too heavy for you then you will gas out early and will have to take too many breaks; thus overall work will be reduced. If the load is too light, you will plow through the workout without getting the muscle and systemic fatigue you are seeking. The trick is to find that sweet spot where the load is appropriate such that you can perform enough reps to stress you out, but not burn you out. :)
As always, please send all your thoughts and feedback about the programming to firstname.lastname@example.org.