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April 30, 2008
Changes Taking Place in May
We're having some changes to schedule and class structure beginning May 1. Listed below are said changes, in no particular order.
Schedule Changes
Beginning tomorrow, we'll be shifting around the weekday morning classes a bit (weekend morning class times will remain the same). Our 9am and 10am classes will be replaced with classes beginning at 8:30am and 9:30am. This shifts the start time back a half-hour.
For an updated schedule for May, check out our Schedule page.
Class Format Changes
Class Format Change #1
Based on a lot of feedback we've been receiving, from May forward (until we change our minds!), we'll be posting the National Site workout and a Fundamentals workout side by side.
The intent of the Fundamentals workout is to capture the spirit of the National Site workout while giving newcomers, those working through injury, or those wanting to revisit the fundamentals and get on the road to virtuosity the chance to perform a workout other than the one posted on CrossFit.
For example, if you're still working on getting your first kipping pull-up and the posted workout calls for 100 pull-ups, we'd have a workout up there that you'd be able to perform and still reap the benefits of a workout done at a high intensity level, while still keeping your burgeoning kipping pull-up technique relatively fresh, your hands intact, and your muscles only sore enough to let you know that you've worked out but not so sore that you're sidelined for a week.
For an example of how the Fundamentals workout could work (although this won't necessarily be how it works) for today's workout (Max rounds in 20 minutes of 10 thrusters @ 65# and 10 pull-ups), check out this post from CrossFit Affiliate Brand X Martial Arts.
Class Format Change #2
We've recently seen a need for additional strength work, either in addition to the standard CrossFit workout or as a temporary replacement for said workout. As you know if you've read the giant poster on our wall, strength is one of the ten general physical skills we want you to develop, and should therefore be as much a focus in your training as cardiorespiratory endurance or stamina (two of the other ten general physical skills).
And as such, we're opening up every Monday, Wednesday, and Friday to dedicated strength training. This is an option for you, not a mandate. But we'd strongly encourage everyone to at least spend a little time working on pushing your limit strength up a bit, if for no other reason than to make those 95# thrusters feel a little easier in Fran (they'll never feel pleasant, of course).
The programming template that will be followed will be based largely on Mark Rippetoe's Starting Strength and will center around the five basic barbell lifts: back squat, deadlift, power clean, shoulder press, and bench press. We'll also include some weighted pull-up work and some GHD work to round things out.
I have more to say about how this strength program will work, but I'll save that for my next blog entry, since this one is already getting long.
And in case you're still with me, yes, that does mean that on every Monday, Wednesday, and Friday, there will actually be three workouts posted (the CrossFit workout, the Fundamentals workout, and the Starting Strength workout).
Post your thoughts--the good, the bad, and the ugly--on these changes to comments.
Posted by Mike Minium at April 30, 2008 9:56 PM
Comments
You guys are always thinking about how to help us get to the next level. I am excited about this opportunity to work on strength--a weakness of mine. I very much need this class. (And I will start the stretching class after the election in June--June 3rd--vote people!)
So when do we do the starting strength workouts?
BTW--for people interested in *more running* I am trying to run on rest days and Sundays. Tomorrow is about 6 very slow (10 minute mile) miles at 6PM.
Posted by: LB at April 30, 2008 11:17 PM
the new format sounds great. can't wait to check out the variances.
Posted by: Tom Avera at May 1, 2008 12:20 AM
Mike, how would you recommend incorporating the Starting strength workouts in our xfit regimen? ie would you do xfit workouts on SSTTh, with one of those a rest day?
Posted by: Amy at May 1, 2008 1:38 AM
This is great! Just got "Starting Strength" this week and have been wondering how I was going to fit this stuff in on a regular basis.
Thanks!
P.S. Still don't know how I'm going to fit this stuff in on a regular basis! Awaiting your recommendations on how to coordinate the regular xfit workouts with the strength ones.
Posted by: Michael A. at May 1, 2008 7:46 AM
Excellent... Man I've missed heavy lifting. I'm going to have to start coming more than just saturdays.
Posted by: Jonathan at May 1, 2008 8:32 AM
This is excellent! Best change to the gym since the No Vacancy signs on the bathroom door! Now all that we need is a vending machine that has nothing but Muscle Milk.
Posted by: daniel at May 1, 2008 9:06 AM
I'm excited to try out this new system. I need to boost my shoulder press and bench press numbers so I don't feel so bottom heavy all the time.
To those who are wondering about fitting in strength workouts along side xfit WODS I'm sure Mike and Nicole have some good plans but I thought I'd put in my experience. About 9 months ago I wanted to increase my deadlift and backsquat numbers so using the 3 workdays one rest day system that xfit likes I shifted my workout schedule over so I was doing xfit, strength workout, xfit, rest, and then repeat. This system + zone eating worked great.
Posted by: Dave at May 1, 2008 9:12 AM
I look forward to the new options... Great job Audge & "B" on the workout yesterday!
Posted by: Tamara at May 1, 2008 10:52 AM
cf and a little extra stretching is good enuf for moi.
Posted by: brad gilliatt at May 1, 2008 11:37 AM
Gracias to Miguel y Nicole for making this change. I've been using the "April free for all" to focus on the slow lifts and I was hoping to continue that for another month or two, provided my left hip and knee can handle the ever increasing squat loads.
For those interested in following a Starting Strength routine, it may take slightly longer than an hour to finish. It generally takes me 1:15 or so. Each time you squat, you are supposed to be working at loads near your 5RM max. That takes a lot out of you and requires both physical and psychological recovery. Yes, if you were wondering, squats hurt my feelings. I need at least an extra minute or two between sets to give my inner child a hug and promise him that I only have another few reps to go. Knowing that you need to lift more weight than you did last workout is good for making you anxious. Thankfully, CFO has the foresight to have fractional plates at the ready. Be sure to stock up on whole milk, too.
Posted by: TomC at May 1, 2008 2:01 PM
When I read that changes were coming, I was really hoping you were going to turn that big space in your office into a dance studio. It could be an entirely new CFO.
Posted by: jp at May 1, 2008 3:10 PM
Ah yes, Lori Singer. Indeed.
Posted by: Mike Minium at May 1, 2008 3:17 PM
oh mama, MURPH! I better start taping, bandaging and praying starting now....
Posted by: Robyn at May 1, 2008 7:05 PM
My first Murph! My legs still haven't recovered from those thrusters yesterday, though. This is going to be brutal.
Posted by: Brad Greenlee at May 1, 2008 7:32 PM
This is a good idea. I have been doing so for some time in selected workouts (Murph, Eva, etc.)
Posted by: Maximus @ CF East Bay at May 2, 2008 6:57 AM