A+ R A-

11/06/2013

 

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.

Cardiorespiratory endurance

Stamina

Strength

Flexibility

Power

Balance

Coordination

Accuracy

Balance

Agility

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.


Mobility:

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

Why It's Ethical To Eat Meat

Just Starting Paleo? 8 Easy Paleo Swaps

Latest W.O.D.

Prev Next

11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:75 W.O.D.

Read more

11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:108 W.O.D.

Read more

11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:136 W.O.D.

Read more

11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:122 W.O.D.

Read more

11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

ian - avatar ian 16 Nov 2014 Hits:160 W.O.D.

Read more

11/16/2014

11/16/2014

FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization! Open Gym 9am-12pm

ian - avatar ian 13 Nov 2014 Hits:57 W.O.D.

Read more

11/15/2014

11/15/2014

Stupid Easy Paleo Seminar with Stephanie Gaudreau 10:30am-12:30pm (There will be no 10am Free Beginner Class or 11am Class) WOD: 30 Wall Balls (20#/14#) 800m Run 60 Double Unders (Sub = 120 Single Unders) 6 Rope Climbs 30 OHS (95#/65#) 800m Run 60 Double Unders (Sub = 120 Single Unders) -For Time- {youtube}BJVqgaySniU{/youtube} Grain Free Apple Pie The Pivotal Role Food Plays...

ian - avatar ian 13 Nov 2014 Hits:116 W.O.D.

Read more

11/14/2014

11/14/2014

SWOD: Build up to a heavy touch and go 3RM Power Clean WOD: OTMEM for 10 Minutes Odd Minutes: 5 Power Cleans (155#/105#) + 6 HSPU Even Minutes: 5 Strict Press (135#/95#) + 6 Lateral Burpees Over the Bar   Are You Important? It Don't Mean A Thing If You Ain't Got That Swing Top Ten Hikes In...

ian - avatar ian 12 Nov 2014 Hits:184 W.O.D.

Read more

11/13/2014

11/13/2014

Skill: Squat Therapy {youtube}B6qwGNiocok{/youtube} WOD: (Main Site WOD from 10/26/14) 400m Run 50 Pull-Ups 400m Run 50 Push-Ups 400m Run 50 Sit-Ups 400m Run 50 Air Squats -For Time-   The Truth About Cast Iron Pots Paleo Thanksgiving How To Get Big And Strong Without Becoming A Mess   Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be...

ian - avatar ian 12 Nov 2014 Hits:203 W.O.D.

Read more

11/12/2014

11/12/2014

SWOD: Snatch Balance 5/5/5/5/5 (Focus on driving yourself under the bar and not the load.) {youtube}AYE1hMf_BJ8{/youtube} A1) Deadlift 4/4/4/4 A2) Weighted Plank Hold, 60 seconds x 4 sets Americans Are The Unhealthiest Snackers In The World Tooth Decay And Carbs: Did Our Ancestors Have Better Teeth Than Us? Inside Of The Entire Human Body   Upcoming Events at...

ian - avatar ian 11 Nov 2014 Hits:207 W.O.D.

Read more

11/11/2014

11/11/2014

Veterans Day, Modified Hours (6:30am, 8:30am, Noon, 4pm, and 5pm classes only) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive...

ian - avatar ian 09 Nov 2014 Hits:216 W.O.D.

Read more

11/10/2014

11/10/2014

Happy 239th Birthday, Marine Corps! Please join us at 5pm to listen to the 2014 USMC Birthday Message from the Commandant and enjoy some birthday cake. {youtube}gvllMRhV2Ms{/youtube} Zembiec U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

ian - avatar ian 09 Nov 2014 Hits:251 W.O.D.

Read more