Coaches Couch: Programming

CrossFit Ex Animo:

So we have been getting many questions about how our programming works and the methods behind the madness. I think some valid questions coming from our community that is growing from Parkhurst, Sandton and Craighall.

I am a firm believer that strength requires a structure that incorporates frequency and consistency. Those of you who are attending regular classes and following our cycles which can be found on our WOD blog will have noticed significant improvements in strength and there are also major improvements in mobility. The proof will be in later weeks as we address your 1 rep max efforts again.

Your skill sets are going to require extra diligence and discipline, it means attending the Saturday morning class at 8am and going through Mobility and Skills and then adding that to homework. Arrive early or leave a little later but grab a skipping rope or a dumbbell and work a snatch or a clean or a handstand. The coaches are always there at your second home in Craighall.

As CrossFit develops in South Africa we are breeding more CrossFit athletes, but we haven’t forgotten that not everyone wants to compete and some want to be a little fitter, less fat, and more functional every day.

The below is from an article by Jon Gilson which pretty much sums up my thoughts about the development of our athletes and how coaching should be approached.

“Good programming is simple programming.

Difficulty in execution not a measure of effectiveness. Rather, it is a measure of difficulty. Don’t conflate the two.

Most of your athletes don’t need to squat snatch on a daily basis; they need to squat. They don’t need to rope climb; they need to do pull-ups. They don’t need double-unders; they need to sprint.

Pick the big exercises, the simple movements, ones that move the athlete’s centre of gravity a long way using low coordination movement patterns. Layer on high coordination movements as a supplement, an expression of power best suited to those who already exhibit virtuosity as the basics, those you consider advanced, those who plan to compete.

Further, most of your athletes don’t need to work out for a half-hour. They need to bust their ass for five to ten minutes. They need anaerobic training.

Take the big exercises, and combine them in couplets and triplets, and keep your rep schemes to a level that allows your clients to keep going.

Short. Simple. Hard, not difficult. This is the foundation of fitness. Everything else is just gravy.”

Here is a link to the original article

You guys are bringing the intensity, we will bring the programming and commitment and we will work towards making this the greatest box and community.

Yours in Fitness from the Heart

Coach Steve

CrossFit Ex Animo.