2016 Level 1 Programming

Programming For The Entire Year Is Here

The Level 1 programming for all of 2016 is complete and you can download the PDF guide here:

Marvelous CrossFit 2016 Level 1 Programming

I personally haven’t seen a box publish it’s entire year’s programming in advance and this is one of the things we’re doing to differentiate ourselves from the competition. Programming is the heart and soul of your experience and we put serious thought and effort into making it awesome. Every month, we’ll be publishing in depth analysis of the daily programming. For now, let’s talk about the entire year at a high level:  

Macrocycles, Mesocycles, & Microcycles

2016 contains two, 6-month macrocycles (larger training periods). The first transpires between January to June, and the second runs from July thru December. Each macrocycle can be considered a “complete” CrossFit training experience.

Each macrocycle contains six, 4-5 week mesocycles (smaller training periods) which are essentially a month long. Here is the focus for each month:

  • January - Baseline: Establish 1/3 RM for all major lifts and benchmark WODs.
  • February - Power Lifting: Focus on “absolute” strength development by developing the Back Squat, Deadlift, Strict Press, & Bench Press.
  • March - Gymnastics: Bodyweight strength is excellent for building both neurological and physiological adaptations. 
  • April - Clean & Jerk: Increasing technical competency in the C&J through the full movement, as well as it’s component parts like the Deadlift, Front Squat and Press variants. 
  • May - Kettlebell: The kettlebell is one of the most versatile and efficient pieces of workout equipment around and we’re going to show you all the awesome exercises you can do with it.
  • June - Snatch: The most technical lift you can do with a barbell.
  • July - Baseline Retest: Mid-year testing point to re-establish 1/3RM loads for the major lifts and times for all the benchmark WODs.
  • August - Power Lifting: Strength is a cornerstone of any solid fitness program.
  • September - Advanced Gymnastics: We’re talking about the stuff you see people do in the Olympics. Fear not - we have scaling options and progressions for every movement we teach.
  • October - Clean & Jerk: More positional work, complexes, and strength training pertaining to this particular lift.
  • November - Skill: A month of focused skill work to refine form and technique.
  • December - Snatch: Overhead Squats, Snatch complexes, and tempo work to finish off the year.

Each mesocycle contains four to five, 7-day microcycles (mini training periods) that include workouts varying several training conditions: load, duration, skill, reps, sets, and movement.

Here's how to make sense of it all:

Start with a single day of programming. 

String 7 days together to form a microcycle (one week).

Add 4 microcycles together to create a mesocycle (one month).

Layer 6 mesocycles together to complete a macrocycle (six months).

Add 2 macrocycles together to form the training plan for the entire year. Boom.  

How To Get The Most From Your Experience

The programming is thoroughly varied, broad enough to encompass all skill levels, and cohesive enough to ensure you achieve measurable progress. It doesn’t matter what days you train, if you attend at least 3 classes per week you will have a well-rounded experience. Here are some additional tips to maximize your training:

  • Avoid training more than 3 days in a row. If you’re going as hard as you should be, your body will want that 4th day off. There are some exceptions to this rule, but it is generally a good idea for 95% of our community.
  • Come on days you hate the programming. We naturally like things we are good at and hate things we suck at. This causes most people to cherry pick the programming and only come on days they like. Practice what you suck at. With enough effort, any weakness can grow into strength. 
  • Mobilize on your own. Taking 10-15 minutes per day mobilizing at home or early before class will reap tremendous gains in every other aspect of your training. 

WODs May Change

We strongly believe that a WOD should be tested by the coaches before we dish it out to the athletes. After testing a WOD, we sometimes adjust the loads, reps, or duration to ensure the best possible experience for you. So, please keep in mind that when you see a WOD on game day it may be slightly different than what’s contained in the PDF.

Questions Or Comments

After you’ve had a chance to review the programming, please send any questions or comments you may have directly to me at ranier@marvelouscrossfit.com. We constantly striving to improve your experience and welcome all feedback to help us achieve that. Happy WODing!