Let’s Talk CFMG’s Programming
By: Coach Ian
Lately, I have had a few questions about the programming at CFMG. Usually, it has to do with strength-biased training, and the fact that we do not do strength- training everyday. The way I explain this to people is simple: we are a CrossFit gym and follow CrossFit principles of programming. One of these principles is to develop a fitness program that is broad, general, and inclusive. By doing this, we can help our members develop better fitness or what us trainers like to call general physical preparedness (GPP).
But what is fitness, and how do we achieve it? The CrossFit definition of fitness is work capacity across broad time and modal domains. We cannot achieve this sort of fitness by biasing our program more towards one area of fitness, such as strength. Our program again has to be broad, general, and inclusive. One of our goals is the need to find balance in all of the ten general physical skills (see the list below) and not just one area. He or she who is most fit has great capacity and/or ability in all of these areas, and not just one.
The only way to program in order to achieve this sort of fitness is by not biasing the program toward one of these areas. If an athlete focuses on only one area, he or she will end of having a negative effect on the other areas. For example: how many power lifters do you know who can run a 5K without dying? How many marathoners do you know who can deadlift twice their bodyweight? How many gymnasts do you know who can perform many of the lifts you are exposed to daily here at CFMG? My guess is not many, if any at all.
If there is an area of fitness an athlete is lacking, then he or she does need to focus some attention on that specific limitation in order to become more balanced. The majority of athletes I speak with and program for believe that overall strength is their weakness. Realize, though, that by focusing all of your efforts on one area, you will negatively impact other areas. Also, keep in mind that when you follow programming at a gym, it is not your individual program—it is the community's program. A good athlete will recognize this, and diligently work toward his or her own personal weaknesses, and take some time before or after class to work on those specific areas.
In addition, our coaches and I are always available to write personal programming if you feel like you need that. Typically, good candidates for personal programming are people who have trained with us regularly for one or more year, are proficient at the movements we do, and complete movements and workouts without any modifications. If you would like to hire one of us, just let us know.
Keep in mind that the “best” programming in the world (if that even exists) is no substitution for pure unadulterated hard work. Most people who find themselves not necessarily making progress as quickly as they like tend to first blame the program, without ever first analyzing what they are doing outside of the gym, and the effort that they are putting in during each training session.
A1) Mobility smash with barbell, 1 min. each shoulder x 2 sets
A2) Shoulder distraction, 1 min. each arm x 2 sets
SWOD: Push-Press 4/4/3/3/3
A1) Weighted Dips 8/8/8/8/8
A2) Barbell Rollouts 12/12/12/12