Programming Update (August)

The next programming update will be up sometime in the next two weeks for both Beginners and Experienced Programming.  Today, we are finishing our eWOD testing this week with “Fran”. Then we will finish up the final drafts of our programming template after we review people’s scores and improvements. From now until Labor Day, you should expect to see an emphasis on “fun” workouts, including a Hero WOD on Labor Day.

The main takeaway is that during the next few weeks, you don’t need to take anything too seriously at the gym. You should come into the gym and use this as a time to dial it back a bit if you’ve been training really hard this summer. On the other hand, if you’ve been out of the gym for work, vacation, etc. this is a great time to get back into the gym and ramp back up to get ready for our next training cycle (September-November).

All athletes, regardless of their sport, have recovery periods after harder testing weeks or competitions. This is a great time to evaluate other weak spots in your training game.

When’s the last time you thought about your:

  • Sleep. How much quality sleep you are getting each night? Are you using caffeine or energy drinks as a crutch to get through your workouts?
  • Nutrition. Is there a small or large nutritional change you could make that will help improve your performance at the gym? One easy way to eat healthy on the go is to pick up a Kettlebell Kitchen meal at the gym.
  • Mobility. Have you checked out an Active Recovery class yet? Looked at Mobility WOD? A ton of great free resources are on the internet if you’re willing to look for it. There’s also a video for every stretch or mobilization you can imagine on MWOD.
  • Training Journal. Do you have something to track your WODs like Beyond the Whiteboard (Hint: It’s FREE for CFNYC members) or even a plain old notebook? I guarantee this is the number one way to improve at CrossFit. Without a doubt, consistently tracking your weights and times  will lead to greater improvements at the gym. It also helps the coaches make better recommendations for scaling during workouts.
  • Recovery. Are you taking Rest Days? If so, how often? Are you coming in twice a day and not seeing improvements? What’s optimal student working part-time, may not be optimal for someone working an 80 hour work week. We generally recommend that you pick one track of WODs (Beginner or eWODs) and stick to that track (don’t flip flop!)Ideally, you should take at least 2 Rest Days every week.  If you are working out 6-7 times a week and not not seeing a vast improvement in your strength or fitness, you are basically approaching CrossFit the wrong way. It’s not necessarily the quantity of times you come, but the effort you bring to each class (along with all the things listed above) that make a difference in your overall fitness, body composition, and well-being.

Besides thinking about some of these things outside of the gym, this may be a great time to evaluate whether or not you are ready to move up to the next level of Programming. For some this may mean moving up to Experienced WOD or even the Competition class. If you are interested in moving from Beginners to Experienced WODs, you should first talk to your coach to see if you are ready to do so.  They will be able to assess your readiness to join the class.

If you are already in eWOD, complete most WODs RX’D and finish in the top percent of your classes, and interested in the Competition class, please contact Coach Avery at averyatcrossfitnycdotcom for more information. You should not only be able to commit to the Competition class schedule, but you should have a strong desire to compete and a recommendation from a coach at the gym.

If you are committed to the Beginners track (or brand new), then talk with your coach to discuss if you are getting the most out of classes you can. (This also applies to eWOD!)

If you feel like you aren’t, first make sure that you are: attending bWOD consistently, taking Rest Days, tracking your workouts, reading the blog before you come in, and taking advantage of How To classes, Active Recovery, or Oly WOD. You definitely won’t be getting the most out of the programming you could be if you aren’t doing the above!


  • Paola

    Thanks so much Coach Avery, I so appreciate all the work ALL of you put into this!

  • AndyK

    Thanks! Definitely looking forward to a couple weeks of “fun” and recovery. Nothing but good things to say about the programming for the eWODs this past cycle. A great mix of strength (lots of squats) and metcons (light ones and heavy ones – partner Linda was awesome). Clearly the programming is working – the number of PRs over the past few weeks from both the bWods and eWODs have been impressive – great job everyone! Thanks to Avery and all the coaches for the hard work and thoughtfulness that goes into the programming!

    • Michael J. Bultman

      Somebody give Andy a free month membership.

      • AndyK

        Whoohoo cash flow gainz!

  • Where’s McArdle?

    Party time! Make it a double at Sully’s party!

  • Trinity Wheeler

    For sure the last cycle was amazing. Feeling strong and the numbers don’t lie. Thanks Avery!

  • Henry Reyes

    Following up on Trinity’s comment. #numbersdontlie. Keep up the good work everyone!

  • Hari Singh

    “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

    • Janet Rogers

      So well said, Hari!

  • Abraham

    Love the updates. Bummed that for various reasons I missed a lot of the last cycle, but excited to see what’s in store for the next one. And if it’s September – November, that means it’ll end around my birthday…so not only do I get to have the entire country stop and celebrate my birthday by gorging on turkey, stuffing, and other goodies, but I’ll have some awesome improvements and benchmarks to look forward to! Can’t ask for more than that!

  • DavidLSC

    Loved this cycle!…Everything I tested for improved!….I feel stronger, I can do things that I couldn’t do before the cycle and I can hear “good David” from my coaches more often. Can’t wait for the next programming. It makes a big difference to really committ, to “listen” to your coaches and to challenge yourself.

  • Liz Faughnan

    Looking forward to this next cycle. I started doing CF right before the beginning of the last cycle, and am thrilled with my progress so far.

    Moar squats plz! 🙂

  • BenFund (Hobie’s Dad)

    Will sterile needles be passed out for our next cycle?

    • Jacob Norris

      If you need something sterilized, you’re not rowing hard enough. #SweatHarder