Thanks to all of you who helped make our Festivus Games so amazing! It was you, our volunteers, who made the competition run smoothly and so much fun! We had nearly 40 competitors from over 11 gyms who dug deep and conquered 4 tough workouts.
The competition was SO amazing and our athletes showed their True Spirit. Congratulations to our True Spirit Winners!
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.
The bulk of my workouts are medium in length with the remaining spread across sprint, short and long. Most of my workouts are light and medium and enough heavy days to make me strong but not break me down. The majority of my workouts are task priority, meaning I must do a set amount of work for time. I personally prefer this style because it pushes me a bit harder.
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.
All year I have been sharing tools, tips, techniques and strategies to help you create your own #tranformationtuesday story. This week, with The Open starting on Friday, I'm sharing an excellent competition prep guide from Working Against Gravity.
Working Against Gravity is a nutrition coaching service that works with top level CrossFit athletes and everyday CrossFitters like you and me.
They have created this valuable competition guide that will help you get your nutrition dialed in for The Open, tips on staying injury free during the 3 week competition season, creating a winning mindset, and how to approach each week of The Open. The guide is also useful for one day competitions like Festivus Games in April, Spartan Race and Battle for Quiet Waters in May, and the Knuckle Buster OCR in July. Even if you're not into doing a fitness competition this year, you'll find the guide helpful in mastering your nutrition.
Check it out below and be sure to download it so you can refer back to it throughout the year.
Let's get read for The Open!
There are many ways to do it right. That's one of Coach Leslie's favorite sayings.
When we decided to open True Spirit CrossFit & Yoga, we wanted to get back to the true spirit of CrossFit. For us, this means mechanics (technique), consistency (practice), intensity (going hard). It also means infinite scalability and personal training in a small group setting. We love knowing exactly what you all want to achieve and scaling (sometimes up!), modifying, and tailoring each WOD for you. Where you are in your body changes every day, and we get that. That's why we always say, "We'll meet you where you're at today."
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
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