Programming at CrossFit 858: Part II
In early December of last year, I published a blog post (found below) regarding some of the science and reasoning behind programming. It was meant as a peek behind the curtain, to educate the average person on some of the “whys” behind what we do.
This post is meant as a follow up to that one geared more towards the specifics of CrossFit 858’s programming, not the science. I want to cover where we were, where we’ve been, and where we are going.
Where we were
When I started CrossFit 858, I had the privilege of having my then coach, Ian McHugh of CrossFit Mission Gorge, help me with operations. Ian, my dear friend to this day, not only molded me as a CrossFit athlete but also as a CrossFit coach. Eventually he also molded me into a programmer.
While I was focused on running CrossFit 858 and coaching the classes, I left programming in Ian’s very capable hands. I had previously watched Ian program for his own gym, CFMG, and the result was several athletes advance to the regional level of competition. Most importantly, beyond the competitors, I watched the everyday person become stronger and more fit for their every day lives. I knew I wanted the same for CrossFit 858. For a little over 2 years, I watched my desires come to fruition through his programming for our gym.
While Ian programmed, I was learning the ins and outs, the intricacies, the science behind it all. I was also continuing to research and learn about programming outside of CrossFit, spanning from traditional strength and conditioning to strongman to powerlifting to specific types of anaerobic training, the concept of periodization and whether or not it should be used.
I believe, like coaching or even running an affiliate, you shouldn’t necessarily do something just because you “can”. Programming is an art, and it takes time to truly learn how to do it. Too many coaches jump into programming simply with the belief that if it is exhausting and random, it is a good CrossFit workout. In our world, we call it the “Any Asshole” programming, meaning any asshole can throw together 50 reps of a 8 movements and make you run 400m in between rounds. Most novice CrossFit kool aid drinkers would love workouts like these and bask in their sweat angel glory but from a programming perspective there isn’t progression, there isn’t logic if every workout was like this.
But everything comes full circle. As I stated above, I was carefully watching and conversing with Ian week after week regarding the programming. Just like how Ian developed me as an athlete, then a coach, then an affiliate owner, it was time I came into my own as a programmer for my affiliate. For that, I’m grateful to Ian. While most of what I know in the realm of programming I learned from Coach Ian, I developed some of my own theories and preferences that I wanted to see in my programming. At the end of last year I took the reigns, not because I felt like I had to, but because I wanted to and was ready to.
Where we’ve been (things you may have noticed)
Some of you may have heard I took over programming, some of you may have noticed it via the workouts. Here are some things that have changed or increased.
While the one of the main arguments of CrossFit is whether or not to have a “routine”, I believe in controlled variance. While the workouts still continue to be “constantly varied functional movements performed at high intensity”, you may have noticed an increased emphasis on legs-squats in particular. I believe in squatting in some fashion at least once a week and that squatting is the cornerstone for any good strength program. Variants of squats such as squatting with a tempo and even a pause at the bottom have made an appearance already.
I’ve also increased some of the working loads of the WODs, for example: heavier cleans in the range of 185/135. I felt that the gym as a whole was ready for an increase in intensity. To balance that out, you have seen a “deload” period followed by a “technique” phase. This will become semi regular.
Along with heavier weights during WODs, you have seen an increase in position based olympic lifting and/or barbell complexes that require a better understanding of where your bar and body need to be for the lifts. 3 position snatches for example are an excellent way to teach proper technique for beginners and veterans.
On the topic of teaching technique, I’ve put in semi regular “skill sessions” focusing on helping athletes practice skill based movements that they otherwise wouldn’t have time to work on. The results has been in increase in number of athletes that have their muscle ups, double unders, and handstands.
New equipment was bought and with it you have seen new movements incorporated, such as slam ball work. We also outfitted our oly platform with Pendlay weights and bars for you to help hone your Olympic lifting skills.
Finally, we have largely stayed with the traditional CrossFit formula of couplets and triplets in workouts done either for time or as AMRAPs. However, we have incorporated a bit more interval work with a focus on rest periods that may be up to a 1:1 ratio of work/rest time. This allows a different type of anaerobic training than we have been used to. Team or partner wods have increased a bit in frequency with the goal of increasing camaraderie while also increasing fitness. Also, WODs with “motivational consequences” have appeared (burpee penalties, anyone?) and the jury is still out on those. (just kidding, they’re here to stay)
Where we are going
The change in programming that I envisioned wasn’t supposed to happen overnight. At the time of this blog, we haven’t even come close to incorporating all of the things I have in my mind. I sometimes joke that I program with a devious mind, but the truth of the matter is that I research what is effective- within and outside of CrossFit. Sometimes, what is effective isn’t pretty, glamorous, or nice, but it works. I am not afraid to experiment, I AM afraid of becoming stagnant.
Some things you may see in the future: more squats. No, really. Again, being the cornerstone of any strength program, the squat is also very versatile in its ability to be programmed. We’ve already seen a departure from our norm with the appearance of tempo based squatting, but we may also see squat progressions based on russian programs or even something like the “20 Rep Squat Program” where we will be squatting TWICE a week.
We will see even more technique driven, position based olympic lifting work along with compound movements and complexes. This is a whole sport in itself and we’ll try to take more time to focus on technique vs trying to just get the weight up.
Skills practice for things like muscle ups and even regular kipping pullups will still be prevalent as well.
You will see more periodization in our strength progressions. Sometimes they’ll be linear progressions, sometime they won’t be. You’ll see the presence of Macro, meso, and microcycles, focusing on giving proper time to tear down, rebuild, and grow your bodies. Recovery phases will absolutely become common place. Plans spanning months will come into play.
I will try to buy more equipment, and stuff we don’t currently have/use. Sandbag training and sleds come to mind. Those pieces of equipment offer whole new stimuli for your athletic training.
Finally, coming in the near future, is something a bit more controversial in CrossFit: multiple levels of “Rx’ing”. Some schools of thought believe that you either Rx or scale. Some believe that there should be “levels” above scaling. I’m currently headed towards the latter. I realize that we are programming towards a sweet spot that is slightly above “normal” for our gym. Two things have happened: 1. Some people don’t have a “Rx” next to their name as often 2. Some people have stepped up to get that coveted “Rx” and in doing so, increased their speed, strength, tolerance for discomfort during a WOD, and fitness overall. I want to acknowledge that our current “Rx” is a bit higher up. Not everyone can do hang cleans at 185/135 for reps, for example.
We will be moving to having some of the WODs have either a “RxA” (Rx Advanced), “Rx” designation of prescribed weights and/or movements. As always, “Scaled” will always be an option if you don’t hit either the RxA or Rx requirements.
So that’s all I have for now. I wanted to get on my soap box for a bit and just address some of the changes that we have seen lately. Again, it was time for me to take over programming at my own gym. But most importantly, it was a decision that I wanted to make for me. There’s no doubt that I will stumble and make mistakes as I continue to learn. I don’t think anyone truly becomes and expert and every one is always learning. Programming, like coaching, is something I’m VERY passionate about. Most importantly, I’m having fun with this.
I realize the end goal and ramifications of my programming: to make you, the athletes of CrossFit 858, healthier and more fit while minimizing risk of training induced injury.
As always, if you have questions regarding anything in this post, please contact me and let me know.
-Mark