Nov 1st, 2017
Author: Mike Minium
[Note: This is only applies to the Emeryville location.]
Some of you may have noticed that we just posted a Thursday workout, or you may have seen the Thursday workout written up on the whiteboard at the gym–gasp!
We’re changing the weekly programming up a little bit, although once you get past a few alterations here and there, it’s not all that different in the end. The primary reason for this is that we want to see you all working on skills and getting some quality practice time in. For a good explanation of the difference between practice and training (as well as competition), check out this podcast: https://www.youtube.com/watch?v=AOobQ4TDVmw
So we’ll be using Thursdays as an opportunity to do just that–to get some practice in and to provide you an opportunity to work on the things that can often get neglected. The intensity and volume on these days is going to be relatively low compared to the other days of the week as well, which will make it very manageable. Most of the work that will be done is neurological, not muscular, as we try and hone those various movement patterns and make them more efficient (think double-under practice, pistol practice, etc.) The focus of the day is to get more skilled. It’s also an opportunity for us to program some prehab and maintenance work for you to keep your body healthy and keep you in the game.
There are a few other changes to the programming as well. On Tuesdays, our Part A will have a bodyweight focus, where the focus is to get you stronger at gymnastics movements (starting with pull-ups and push-ups and progressing to more challenging versions of those foundational movements). And the last change is that our Wednesday Part A will feature two barbell movements–a heavy pull from the floor and press of some sort. This month the focus is on the deadlift and the strict press as we get you guys and gals ready for the CrossFit Total in December.
One final note on Thursdays in particular: We’re well aware that some of you use Thursdays as an opportunity to get in an additional squat session, or to get in a bro (or sis) session on the bench. This won’t change in any meaningful way. We’ve never discouraged folks from getting in extra work, and if you want to continue to work on your squat cycle or throw in some bench press after class, go for it. But just do our stuff first. And don’t forget, we have open gym hours during the week and on Sundays for this kind of stuff as well.
If you have any questions about the new programming, hit us up via email or talk to Mini in person.