Yesterday we talked about the overall view of the programming you can expect at CrossFit Recursive. Today I would like to go into some more specific details about that programming. Refer to yesterday’s article to learn exactly why each of the things we are doing is important.
Every hour you train with us will include Coach-lead instruction from start to finish. We know you pay a lot of money to spend time with us, we want to make sure you get the most value out of both your time and your money. We as Coaches are here for you.
The general break down for each hour class is:
Dynamic Warm Ups. It won’t be written on a board and we won’t be sitting back drinking coffee as you get warmed up.
Mobility. May be before or after the WOD, depending on what areas we are working on and how we are attacking it. Some mobility is designed to be done before a hard workout, some is designed to be done afterwards.
Skill or Strength Element. We plan time each day for some skill work on a specific movement or some strength component.
WOD. Workout of the Day. This is the portion of the hour where we track the work we do, whether it by time or reps completed.
Cool Down/Stretching. We work our bodies hard. Let’s be sure and finish that tough workout with some TLC for our muscles and joints.
What changes from day to day is the specific Skill/Strength work and the WOD length. And we have a plan/schedule for that.
At CrossFit Recursive, Mondays and Thursdays will be Max Effort/Strength Days.
15-20 minutes of strength work will focus on a heavy lift for some set/rep scheme, your standard strength stuff – presses, deadlifts, squats, etc.
10-15 minute WOD which will focus on heavier weights.
Tuesdays and Fridays are Power Days where we will work hip drive – Oly lifts, kips, box jumps, etc.
15-25 minutes of Strength/Skill portion will focus on recruiting the hip to its full potential. Drills for the hip, Oly lifts or some variant for sets and reps, box jumps, learning the kip, etc.
8-12 minutes WOD will be fast and furious.
Wednesdays and Sundays are Metabolic Conditioning Days.
10-15 minutes skill, maybe this is where we practice double unders, work on efficient burpees, or nit-pick rowing technique, etc.
20-30 minutes WOD, the goal is to keep moving at a steady pace, get your body into an aerobic state, and work on the gas tank a bit.
Sundays are Wild Card days to be use as needed. If we feel we didn’t get enough of some element during the week, we will use Sundays to work on that some more.
We also occasionally program Not For Time (NFT) assistance work in lieu of a WOD or lifting segment. We execute NFT work exactly like other parts of the workout, meaning we set a time domain and use the timer to communicate and organize time during the class.
Each day as you are training with us, we will be able to tell you the exact reason each element of that hour was planned. What the goal is, what it should feel like, how long it should take, how to scale appropriately, and the response we are trying to get from your body. If you ever have any questions, just ask us.
We all have strengths and weaknesses and we all have things we are working on and working towards. Our hope is that knowing our programming schedule will help you reach those goals.