CFNYC Programming Update: Summer into Fall 2019

If you do CrossFit and haven’t read What is Fitness? by Greg Glassman (CrossFit founder), we recommend you take the time to read the entire article. One excerpt from this article, help explain why certain skills get rotated into the programming each cycle:

CrossFit’s First Fitness Standard

There are 10 recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these 10 skills. A regimen develops fitness to the extent that it improves each of these 10 skills.

Importantly, improvements in endurance, stamina, strength and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice

General Physical Skills
1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity

Here are some upcoming highlights of what we are focusing on for our next programming cycle “Summer into Fall 2019”:

Sunday: Unilateral

We try to include one day of programming with a unilateral focus each week. It’s a great opportunity for self discovery and improving core strength and stability. Most of us have some left and right strength, mobility, and stability imbalances. Unilateral exercises allow us to address balance and coordination – several aspects of fitness most often ignored.

Beginner – A heavy emphasis on balance and coordination: single leg balance work (lunges w/ knee lift holds, single leg KB circles, etc.) Turkish get ups, single arm plank variations can all be expected. By focusing on balance, you’ll begin to feel the various muscles and patterns of tension that are easily missed when moving with speed or significant load. Coordination helps cement the discoveries made during your balance focus in a larger movement pattern.

Experienced – Primary focus is on the split squat for developing single leg strength and improving hip mobility. We’ll start by focusing on technique first and progress the movement with new dynamic variations week to week rather than simply increasing load.

Note: Sunday is a day where many members choose to take a Rest Day. As an alternative to the Beginner or Experienced classes, some will attend a specialty class instead (Olympic Weightlifting, Endurance, Functional Strength, Open Gym) depending on their previous week’s class attendance.

Monday: Vertical Press and Pull

Beginner – We are progressing from a strict press cycle into a push press cycle. We are building towards a 5 rep max with a classic linear progression. This means we’ll challenge you to add load or volume week over week. The Push Press will often be supersetted with some kind of pulling movement like tempo strict pull ups and upper body assistance exercises reinforcing a packed shoulder position while pulling.

Experienced – We are progressing from a bench press cycle into a more dynamic movement: the push jerk. In week one you will find a 5 rep max, which we’ll use to calculate reps and load for the remainder of the cycle. The push jerk has a variety of benefits but our focus this cycle is building speed. You’ll accomplish that by continuing to internalize the following, “legs drive the bar up, arms drive the body down.” We’re also working weighted pull ups during this cycle, beginning and ending with a 3 rep max. For those who don’t have pull ups, this is your opportunity to discover what the hardest variation is that you can currently do (green/blue band, black band, 1 strict, etc.) and build on that.

Tuesday: Squat

Beginner – After using various weights and loads during the past back squat cycle, we’re now progressing to odd object and position squatting. Expect to see the following: overhead squats, offset loading, and new equipment combination squats (dumbbell/kettlebell/medicine ball used together). The overhead squat will be the most consistent squat pattern you will practice. The purpose of this cycle is to challenge your understanding of the pattern and be able to maintain good mechanics even when a workout is challenging.

Experienced – Continuing the back squat cycle but progressing from a 7 rep max to a 3 rep max. We’ll begin with some tempo variations and then increase intensity by way of volume and load in the coming weeks. Focus of this cycle is speed out of the bottom.

Wednesday: Specialty Classes or Rest Day

Note: This is a day where many members choose to take a Rest Day since we recommend taking off at least every 2-3 days. As an alternative, you can attend a specialty class. If you workout on Wednesday, consider taking a Rest Day on Thursday or Friday to minimize movement overlap. Please review the programming at the start of each week to make class choices that are best for you.

Thursday: Horizontal Press and Pull

All Levels (Experienced and Beginner) – horizontal pressing and pulling patterns are typically more approachable as the requisite mobility and demand on the shoulder girdle is less. This is a good opportunity to reinforce a packed shoulder when pulling. The packed shoulder position encourages proper recruitment of your pulling musculature, rather than relying on arms only and/or traps. Expect to see the following: single arm row variations, barbell row variations, and some ring work. We’ll also continue to develop handstand holds. The goal with the handstands is to perform the most difficult variation that you can do well. Also expect to see a lot of push ups in conditioning.

Friday: Hinge

All Levels (Experienced and Beginner) – Week 1 will challenge your hinge mechanics with the hero workout, “Randy” – 75 snatches for time. You’ll spend the remaining weeks of the cycle building strength and consistency in the hinge pattern using the deadlift controlled touch and go reps. This will culminate into a 7 RM Deadlift.

Saturday: Aerobic/Team/Partner

Beginner – Aerobic development in partner and team settings. Part of the focus will be increasing squat endurance with higher volume wall balls, goblet squats, air squats. Partner workouts typically allow a 1:1 work to rest ratio which should allow for sustainable aerobic activity. Over the weeks an indicator that you’re improving would be how quickly you’re recovering between efforts.

Experienced – We will use monostructural elements (running, rowing, biking, jump rope) to develop your aerobic capacity. Week one will function as our baseline and we will retest this exact workout at the end of the cycle:

For time:
3,000/2,400m Row
200 Double Unders
1 Mile Run