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Mechanics, Consistency, Intensity
Resilience CrossFit's primary mission has always been to help our members get strong and healthy for the rest of their lives, while having fun along the journey. Our primary service to help people reach and exceed their health and fitness goals is providing top notch programming and coaching. Over the past 6+ years, our programming has gone through various phases, primarily because of who has been the direct mastermind behind the programming at the time. Most recently, Jon Moreno has been putting his twist on RCF's programming to help us all continue to make physical and mental progress.
Jon took the reigns about 3+ months ago now, and we thought it would be a good time to reflect and review what we've experienced in our recent past, and discuss what we can expect in the near future with regards to our programming (in layman's terms at least, so as not to get too geeky). Here we go!
For the first few months, I wanted to take a step back from the usage of barbells in conditioning workouts. I love barbells, and I know personally how effective they are in conditioning when executed properly. However, I feel that a lot of the time they can have a negative affect on a workout as far as intensity goes when the technicality of a movement gets in the way.
So the goal of the first few months was to utilize the barbells in strength pieces to allow everyone to build, and fine-tune, their mechanics and build strength properly. The conditioning pieces have focused on the combinations of more gymnastics (body weight), pure cardio, and KB/DB/Strongman/etc. movements so as not to detract what we just worked on with our barbell work in our strength pieces. These types of "simple" movements combined in long, short, and interval time domains, yields great results on someone's ability to breath, move, and pace. And so that has been my hope up to this point, is that people have noticed that their overall, pure conditioning has improved and they feel like their wind is with them a little more.
With that said, as we come up on almost the 4 month mark, we will begin to see a little more barbell movements sprinkled into the conditioning workouts in the upcoming months. My hope is that as we re-introduce the barbells into the conditioning pieces, that people can rely on improved form and technique and have better lung-capacity to push a little harder, while staying safer/healthier.
I absolutely love this approach. I know I've stated this many a time over the years, and it is actually what CrossFit HQ preaches in their CF Level 1 course: Mechanics, Consistency, Intensity. Meaning work on your mechanics of the movement first, then when you can show proper mechanics consistently over many many repetitions and your efficiency is fluid, then, AND ONLY THEN, can you add intensity in performing that movement. This is the method and approach you should take when thinking about performing ANY movement. (I will refrain from going on a rant/tangent here now, but this is a HUGE message)
So I want to finish this post by thanking Jon for taking the time to elaborate on his vision for our programming for all of us. Hopefully you enjoyed the quick read and getting a better understanding for what's going on with our programming currently.
I hope to make more posts like this in the future, whenever we have a new focus in our programming, to keep everyone informed. I think messages like these will help everyone be able to understand the "why" behind some of the things we are doing, and also be able to explain to others the Resilience method to our madness.
That's all for now. Stay Strong and Be Resilient Fam!
Strength Station #1
EMOM x 4
= 15-30 second L-sit Hold
Strength Station #2
EMOM x 4
= 6 Seated Cuban Presses (15# bar if possible)
+ 6 GHD Hip Extensions (w/ 2 sec. pause at top, hold a 25# plate if possible)
Strength Station #3
EMOM x 4
= 15 CrossOver Symmetry Back Flies
Strength Station #4
EMOM x 4
= 20yds/arm KB Waiter's Walk (bell = upside down)
4 Rounds For Time (20:00 CAP)
100m Farmer's Carry (70's/53's)
100m Sandbag Carry (100/50)
3 Rope Climbs
- Farmer's Carry your KB's 100m (or a 1/2 lap around the building)
- Finish the 200m lap around the building by running 100m to your original start line
- Pick up your sandbag and carry it to where your KB is
- Finish the 200m lap with a 100m run into the gym to complete your rope climbs
*On rounds 2+4, when the KB's + Sandbag are on the other side of the building to start the round, those rounds will just flow: 100m Run/100m Carry/100m Run/100m Carry/3 Rope Climbs
Post Results to the whiteboard.
Every 6:00 x 36:00: (6 Sets)
20/15 Calorie Row
AOTM: October 2018