We are super excited to move in this direction. Why? because so many of you have been challenging yourselves and now we see the need to continue to improve. We know a lot of you are used to the 20min METCON and we are glad this has helped you. But now it’s time to turn it up a notch.
You guys make us what we are. We also saw so many of you challenge yourself in the open. We also heard a lot of you set some goals for yourselves for next year. We heard people talk about learning Dubs, doing “full scaled” workouts, doing the RX workouts, getting stronger with their Clean and Jerk and so many more things. So that means as coaches we need to help you progress in your fitness and accomplish those goals. We even still have goals. Maybe this will be the year Alyssa gets consistent at Bar Muscle Ups, Andrew learns Pistols and Ian can get that first Ring Muscle Up.
- We will be doing more of a classic CrossFit programming schedule. What does that mean? It means that we will program using Constant Variance, Functional Movements, executed at High (relative) Intensity – which is the definition of CrossFit. We are no strangers to Intensity and Functionality, but we have identified that we need more Variance…and so it shall be. Lack of variance creates holes in our fitness – let’s fill them!
- What is Variance? Well, we could design a whole lecture around explaining Variance, but in a nutshell, Variance means we change workout elements often to broaden and deepen our fitness tool-bag. Workout elements are things such as load, times, reps/distance, and movements. Each of these variables have a huge impact on our intensity levels, and intensity is where we find the best results.
- The biggest changes to Variance will include – shorter workouts (higher ‘relative’ intensity’; more dedicated Heavy Days (we focus on that one specific lift for the day); lots of 12-15 min workouts (these are the scary ones – you know why ;); metcons with heavier lifts; and the re-introduction of higher-skilled gymnastics (Ring Muscle-Ups, Handstand Push-Ups, Handstand Walks, Rope Climbs, Pistols, etc.). This will require a lot more from us as coaches, as we will need to practice how to teach these movements again. We will help with that 😉 It’s going to be great! We will also be continuing with all the optional programing. PLEASE, PLEASE come early or stay late and do a little extra work. We know its a bit tight on space now but it will be easier when we move in May…
We will now offer ‘3 Levels’, The Levels are as follows:
– RX (as written): The workout that we program for the ideal athlete. What does ‘The Ideal’ mean? It simply means that it challenges the athletes that have been around the longest. We will add a prescription that would challenge an advanced athlete (think of an individual who could do all workouts on CrossFit.com as written, in the appropriate time frame). Generally speaking, a handful of our athletes should be able to do workouts as written. It shouldn’t be the majority, because it’s likely the fitter athletes are not getting their dose.
Then we have two Scaled options:
– Intermediate: This means you are an ‘in between’ athlete. It means that you can perform some of the RX workouts, but when loads get heavy you scale the weight, and even though you may have the high-skill gymnastic movement, you need to scale down the reps. These athletes are the harder members to challenge and thought has to go into how we continue to appropriately progress them. They are go-getters and loved to be challenged.
– Novice: A novice can be defined as an individual who is ‘new to or inexperienced in a given field or situation’. So, that could be any one of us at any given moment, if you really think about it. This workout variation is suited for very new or deconditioned athletes. It will seem incredibly easy to most members at Saltwater, and that’s ok. Most members will not choose this option. But, you never know, one day you may come and feel a little off and just want to move. It still may be too easy, but it’s there.
Just because we have three variations posted, it doesn’t mean you athletes have to stick to one. They can ala carte aka pick what will work for you and put it together. Just be sure to log down what they did! After all, that is how we measure progress and hold each other accountable.