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

7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:57 W.O.D.

Read more

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:168 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:137 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:163 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:174 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:57 W.O.D.

Read more

7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:119 W.O.D.

Read more

7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:161 W.O.D.

Read more

7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

ian - avatar ian 15 Jul 2014 Hits:135 W.O.D.

Read more

7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

ian - avatar ian 14 Jul 2014 Hits:181 W.O.D.

Read more

7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

ian - avatar ian 13 Jul 2014 Hits:222 W.O.D.

Read more

7/14/2014

7/14/2014

SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

ian - avatar ian 13 Jul 2014 Hits:210 W.O.D.

Read more