Starting this coming Monday (April 29th) both locations of CrossFit 858 will be changing up their programming. For the past several months, we have been following a larger company (Box Programming) which designs workouts for many gyms. While there are several helpful aspects of subscribing to a larger programming group (mostly saves time), we found that we were still spending a consistent chunk of time each week adjusting the workouts to fit our specific gym layout, equipment, and clientele goals. I approached Mark about bringing the workouts back in house and I’m excited to get started.
I’ve been programming (lingo for workout design) for CrossFit starting with my first head coaching job in 2012 and have been hooked ever since. I’ve expanded to offering custom programming for other gyms around the country a few years ago and I’m excited to get to coach (and do) the workouts again.
My philosophy is simple.
1) At the end of the day the things that make us stronger are the same two or three things: patience, discipline and hard work.
2) Keeping this in mind, I like to cover the basics and guts of what makes a solid strength and conditioning training program: good, consistent barbell work, practice and time working on the olympic lifts, smart and routine gymnastic progression work, and not ignoring our cardiovascular and capacity development.
3) All clients should progress, no matter how long you’ve been coming in. Yes, its harder to PR when you’ve been coming in for years, but good program design should encapsulate experienced clients as well as newer ones. If you have been coming to 858 for several years and haven’t seen a PR in a while, I want to hear from you as we make the shift.
4) CrossFit and strength training can and should be fun. WOD’s can sometimes have a game like feel, or be creative (or devious) and if there is a way to keep burpees and back squats interesting, I’ll likely try it out.
Things to look forward to this month: Each month, I’ll write up a highlight reel with fun workouts and test days so you’ll know what to expect.
- This month we’ve got Murph at the end of the month (always a fun/hard/fun/hard workout) Bring a friend with you so you can break it up or go at it with a vest on, either way… it is one of the best traditions CF has to offer.
- We’ll be starting new cycles for back squat (5 weeks), deadlift (7 weeks) and push press (6 weeks).
- We have two gymnastic emphasis points: Pullup progressions and muscle development, as well as getting better at strict dips. Dips are often overlooked and really help balance out all the pulling we end up doing.
- You’ll also see days devoted to capacity building in the strength portion and those days might feel like double WOD days. Trust me, they pay off and can be a ton of fun.
- We’ll also be doing a Master’s Qualifier workout in support of Mike Cox, who qualified to do this year’s Qualifier for the CrossFit Games.
If ya’ll have any questions or want to chat or see the whole months block of programming just shoot me a message on instagram (@jayput) or email me (coachjared@crossfit858.com)
Happy lifting! – Coach Jared