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Hey guys! I’m very honored and excited to be doing all the programming related to Resilience CrossFit. I thoroughly enjoy being the reason why you feel like puking after a workout, so don’t hesitate to tell me you hate me, haha.
I wanted to take a little time to explain the programming and briefly describe some ideas behind it. Please don’t hesitate to reach out to me and ask any questions or voice any opinions. I fully welcome it!
For the most part you will see 4 week cycles on certain movements such as Deadlifts, OH pressing, and Squatting. This is to ensure that you are getting time to properly and effectively practice certain ranges of motion while getting variance of movement.
Olympic lifting will vary weekly. Each week will differ between the clean, snatch, and clean + Jerk at some point. You can expect both power and squat movements; and also expect those movements that weren’t performed for strength to be in the conditioning to work on barbell cycling as opposed to strength.
Gymnastics will be present in variance. It’s good to work on those movement in both skill and conditioning efforts.
Conditioning will be as varied as possible weekly. You will bounce between classic CrossFit couplets and triplets, shorter sprint intervals, longer endurance intervals, chippers, partner workouts, and of course hero/benchmark workouts. We want to be efficient in all different styles of workouts and time domains.
The “Fitness” tier of the programming will provide everyone with a little more basic strength and conditioning work. We will break down the movements of the day to the bare bone, and often have them without any Barbell. This track will be the most beneficial on high skill/lifting days.
The “Competitor Add On”. I want to make sure everyone knows this isn't just for “Competitors”. The entire purpose of this piece is to simply add some daily volume if you have the time for it. These pieces will vary weekly and flow into the overall program. They will consist of strength, gymnastics, and endurance pieces that last anywhere between 10 and 15 minutes. They will be challenging and higher in skill/weight. Please make sure if you choose to hit these that you can do so with intensity.
On another note, I’m sure many of you have noticed the similarity in the Bootcamp programming to the CrossFit programming. These two programs will match up on movement patterns most days. This is because we want our members to be able to safely take any class they prefer. The goal is to avoid too much of a certain movement pattern, like doing push presses, Wall Balls, and Thrusters 3 days in a row because you went to a mixture of CrossFit and Bootcamp. If you feel the need to do something extra take a peak at the Add On we will have for most days and scale appropriately if need be.
Always remember that volume doesn’t get you more fit, the intensity in which you attack workouts with does.