Today's Tips for Performance Tuesday post is a bit different. Rather than sharing a movement performance tip, I'm sharing a bit about my programming technique.
As most of you know, I program the daily workouts for the gym. I use workouts created by CrossFit Training, Beyond the Whiteboard, and ones I create myself. I follow the definition of CrossFit which is constantly varied high intensity functional movement.
Every month we track and celebrate your firsts and bests in our strength, endurance and other work capacity workouts. Don't you love getting those PR cards each month? Every quarter I review our programming to ensure that we are achieving a balance and improvement across varied time and domains.
You can also analyze our programming to assess the balance of your training. You can do this by clicking on the 3 horizontal line icon in the upper left corner of the BTWB app.
Click on Analyze and then select Modalities.
Within the Programming Analysis menu you can select 1 Year, 6 Months, 3 Months, or 12 Days. Here is my programming analysis for the past 6 months.
While this analysis is of my training sessions, I follow the gym programming Monday. Wednesday and Friday and do a fun and unusual workout every Tuesday, so it's a good representation of the balance of the gym's programming.
BTWB defines a weightlifting workout as anything with a barbell, dumbbell, kettlebell, wallball, sandbag, sledgehammer, slam ball, or anything else that is weighted. A gymnastics workout is one that is solely bodyweight with no weighted apparatus and a monostructural workout is just running, rowing, rucking and/or jumping rope.
Our weekly programming always includes one heavy day, one day sans any overhead movements, 3-4 workouts in the 8-15 minute time domain, 1 workout that is short or untimed and 1 workout that is longer than 18 mins. One workout is a repeat, one workout is a BTWB Fitness Level workout, one is from another CrossFit source and the rest I usually create.
I am not surprised that most of you set new personal records each month. The last 6 months of programming have been constantly varied high intensity functional movement, in other words, for the past 6 months we've all done CrossFit and we've all seen a measurable increase in our fitness. We've increased our strength even though we didn't do a specific strength/barbell cycle, we've increased our endurance without a specific endurance program, we've increased our stamina, power, speed, and our general fitness across broad time and modal domains by doing CrossFit.
It's amazing how well this elegantly simple system of constantly varied high intensity functional movement works to make us stronger, more durable, faster, more powerful, more agile, more coordinated, and increases our endurance, stamina, flexibility, agility, and balance. I hope you've enjoyed the past 6 months of programming and how much your general badassery has increased. You're welcome. It is my pleasure to program for you. I look forward to the next 6 months of constantly varied high intensity functional movement.
BTWB Level-Up Challenge in September
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