WOD PATHS: An Explanation Of Our New Programming Structure
While we know that you all come to Champlain Valley CrossFit for the same thing, CrossFit and the best training and facility around, we understand that within our community of athletes there are different needs. Some of you know what your needs are, while others may or may not realize there needs are different from that of the other athletes in class. Our programming structure will help guide you in a more efficient, and for some of you, a safer manner towards your best option when it comes to the WOD. The below should give you a relatively in depth structure and understanding of what we do with our daily programming, and to help clear up any confusion you might have about the daily workout option. Given we’re in Vermont we’ve used Skiing as a comparison, as most, if not all are familiar with what Skiing is, and how the difficulty of it is rated.
Fitness
This programming is for a few different groups of athletes. First and foremost, if you’re just coming out of On-Ramp this is a great place to start, loading is lower, movements are more basic, and especially if strength and conditioning is foreign to you, you should spend anywhere from 1-3 months here. This is also for the older/immobile crowd. Please don’t get us wrong, as evidenced by many of the amazing athletes in our gym we have plenty of older athletes that are capable of everything we throw at them. With that being said the tendency for most, is that as we age, if we’re not proactive about it, we get tighter, and lose our flexibility which is an absolute necessity to CrossFit, especially with some of the more technical movements. You’ll also fall into this group of programming if your sole goal coming to CVCF is to just get stronger, healthier, fitter, and you’re not interested, nor willing to take the time to learn the more advanced movements, i.e. the more sporting side of CrossFit. There is no argument at this point about this, CrossFit is a sport, and like any sport, if you want to take part, and understand the full range of movements, it takes practice, and lots of it, which for some may be something they don’t really want to focus on, and this is perfectly fine.
The fitness programming is geared towards your more basic barbell movements, Squats, Presses, Deadlifts, there will be NO Snatching, ever, no Overhead Squats, Muscle-ups, Pistols, Handstands Push-ups, etc. All of your more technically demanding movements and movements that take high levels of mobility are left behind. The loading will be lighter, but that doesn’t mean you can’t scale-up, or down for that matter as needed. All Extra work for the Fitness Program will be geared towards strengthening and developing the posterior chain. One of our most common issues we see with the everyday person is a weak backside, from the hamstrings up, muscles are weak and lacking flexibility. Extra Work programmed for the Fitness group will be focused on getting athletes out of the incredibly tight, anterior dominant position that so many people in society are in.
To use our carry over to skiing, if you’re not brand new to CrossFit and interested in the Fitness program you should think of it like this. You like to go Skiing and you’re a Green Circle or Blue Square type of Skier. You do it to get outside, get some exercise and get into nature. You don’t care for the more advanced trails and don’t feel a need to attempt them.
Sport
This programming is for the athlete that has been CrossFitting at least for 1 month+ or has come into CVCF with a relatively in-depth understanding of strength and conditioning. Loading is medium, and this programming will encompass just about everything CrossFit has to offer. The Sport programming is for the athlete that enjoys and wants to learn all the components of CrossFit, they are willing to take the time, leave there ego behind, and understand that many of the more complicated movements take time, repetition, and practice to become adept at them. This is the programming for the athlete that is interested in taking part in the Open, and possibly participating in a competition at some point. You should know following this programming that you will need full range of motion through your body to properly complete all the movements. If this is something that you don’t have, if you are truly interested in learning all of the movements that are encompassed in CrossFit, you need to be willing to spend the time outside of class to work on your mobility, both for safety and efficiency of movement.
The Sport programing again will encompass everything; there won’t be any significant emphasis on any given movements, except in your strength work. At given times of the year different strength cycles will be programmed that will often emphasize specific movements. Extra Work programmed for the Sport category will come in 2 pieces per days. 1 Piece will always be geared towards the trunk, with a bias towards the Posterior Chain. The other piece will come in either a secondary conditioning piece designed to build your cardiovascular capacity, or a skill session. A skill session is designed to work on a specific movement (typically something gymnastics based) in a slow paced, easy work environment.
Carrying over to Skiing you should think about the Sport programming being for someone who really enjoys the sport of Skiing. They always seek out to be a better skier, they push their limits constantly challenging themselves and look to Ski the entire mountain. This would be a person who would even plan a trip around Skiing, it is an important part of their life, a sport they enjoy thoroughly, and a center point of their lifestyle during the winter.
Competition
This is relatively self-explanatory, but this is the programming for the person who wants to compete at CrossFit in a competitive manner, not just a weekend warrior kind of deal. Loading is heavier than the other two paths, and there is a heavier emphasis on Olympic weightlifting and higher skilled gymnastics movements. In addition the volume is considerably more. If you’re looking to follow the Competition programming there should be a few things to think about. First, like the above, you’re willing to spend the time to learn and practice lifts/movements, and if needed spend the time on your mobility so that you can properly and safely perform certain movements. Second, you are willing to and have the time to do the programming. Our programming runs in 4 week waves, with the 4th week always being a de-load. On the other 3 weeks you should count on spending a minimum 2 hours and up to 4 on your training. This doesn’t have to be all at once, it can be broken into multiple sessions, but the time needs to be there. Third you take the time to care for your body, this means spending extra time working mobility, foam rolling, yoga, etc, and getting basic body care done as often as weekly and at the bare minimum, monthly, this means, chiropractic, massage, whatever you feel you need. Lastly, you need to make sure you can dedicate the time, money, etc. to your nutrition and sleep, and if it really means being competitive, keeping alcohol use to a minimum. CVCF has had individuals and teams at both the Regional and Games level, we know what it takes to get there. This programming is for the serious individual who calls CrossFit their sport and maintains it as the center point of their lifestyle.
To carry over to Skiing this is the individual who competes, racing, big mountain, freestyle, it doesn’t matter. Skiing is their life. They’re up at 4 am to shred the first snow, and during the summer this is all they are thinking about. This is what they live for. Enough said.
Final Thoughts
A couple of last items to think about. All of these platforms are still infinitely scalable, and that is up to you. Most of us need to scale at some point. You could be completely enthused with CrossFit and want to compete, but your strength numbers aren’t at what is prescribed in the Competition scaling, that’s fine, scale the load as you need to. On the other end of the spectrum you might follow the fitness programming but find that you’re naturally strong and the weights are easy for you, then scale them up. Don’t ever feel like you need to stick exactly to a specific path, your workout might end up being a blend of two of the different paths, and that is perfectly fine. These are guides to help you get the most out of your training. What you need to remember, and what is most important, is that all of us are here to get a good workout in, have fun, and make our bodies look better, whatever blend of workout you use to get that done on a given day doesn’t matter, so long as you are fulfilling the reasons that you come to Champlain Valley CrossFit.
Hi, very nice website, cheers!
——————————————————
Need cheap and reliable hosting? Our shared plans start at $10 for an year and VPS plans for $6/Mo.
——————————————————
Check here: https://www.good-webhosting.com/
How many days will it take for the cheque to clear? eminent medical center richardson tx 75080 Badly burnt by a 2005-2009 “grand coalition” with Merkel in which it hemorrhaged voters, the SPD would only enter a similar pact again if it won assurances from Merkel that it would have a clear say on policy and senior representation in government.
I’m a partner in millionaire.shoppersdrugmart.ca/summeron Like most shopping mall complexes in Nairobi, it is manned by security personnel at its entrance, checking bags and shoppers with metal detectors. But locals noted repeatedly in the aftermath of the attacks that these are just cursory checks and that the security guards are no match for armed gunman.
Could you tell me the dialing code for ? vermox no prescription It came about after a man challenged his 2012 prosecution for possession of the drug, methylethcathinone
Do you know the address? florahealth.com canada Debbie Boylen, Regional Manager says: âWeâre all guilty of hanging onto clothes that we havenât worn for a while or in many cases, never worn at all. Itâs interesting to see that people in Yorkshire and Humber have so many items that theyâve never worn and estimate the items are worth a whopping £179.
Where’s the nearest cash machine? speman himalaya benefits Furthermore, they portray ”superhuman-like’ strength which makes them a potential harm towards the people near that person.
We need someone with experience sister seduce brother “We should not rape nature because of ideological, political or individual preferences,” said Russian Railways boss Vladimir Yakunin, who was hosting a conference in Geneva to promote his foundation, the Endowment for St Andrew the First Called.
Do you have any exams coming up? college ggw Francesco Crestani, an anaesthesiologist and presidentof Italy’s Association for Therapeutic Cannabis, predicts thetakers to be in the thousands, because of caution within themedical community and because marijuana is generally prescribedonly after a patient fails to respond to other medicines.
Recorded Delivery precose 100 mg It’s hard to overstate just how poor is the average American student’s grasp of civics and history — or how badly we need to breathe life into civics in our schools
amitriptyline drug test studiomerliniortodonzia.it/cgi-bin/bentelan.htm workplace drug testing
herbal medicine definition http://2gym-orchom.voi.sch.gr/cialis.html drug free collier
I am regular visitor, how are you everybody? This article posted at this site is really nice.
Hey! I at first imagined I’d been to this site previously but later noticed that that was not the case. Anyway, I absolutely enjoy your writing style and have bookmarked your site. Would certainly be checking back frequently!
Hi, i read your blog from time to time and i own a similar one and i was just curious if you get a lot of spam comments? If so how do you protect against it, any plugin or anything you can suggest? I get so much lately it’s driving me insane so any assistance is very much appreciated.
I really like the way you have structured your website and likewise about the level of quality of your articles. I’m thinking about starting my own personal web site soon but truly I am a bit confused on almost everything. Would it be alright to start with a free program such as WordPress or simply just try a paid option? With the abundance of possibilities out there, I am totally confused. Any recommendations? Thanks in advance.
I like the way you have setup your blog and also about the level of quality of your articles. I’m planning on beginning my own personal web site soon but truly I am a little lost on everything. Will it be ok to start out with a free platform like WordPress or just go for a paid solution? With the abundance of possibilities to choose from, I’m totally confused. Any tips? Many thanks in advance.
There’s still a lot to comprehend about this subject. Nonetheless, you have seriously done a great job with the way you have communicated your ideas. Carry on the excellent work.
Hi there! I’ve been visiting your blog for some time now. By the way, I was curious whether you do get a lot of spammy post comments? If that’s the case, please, just how do you tackle it? Is there any sort of plugin or strategy you can offer? I lately started receiving lots of them and would therefore appreciate any sort of support to avoid them.
I truly cannot recollect precisely how I wound up here, but I’m grateful that I came across this article. This write-up has in fact solved lots of the questions I have been having for a while concerning this subject.
I like the manner in which you actually engage your readers in your articles and I would definitely be returning to this blog regularly. Continue publishing more informative posts such as this as I really appreciate your efforts.
After going through this article a second time, I need to say that it is really educative. I similarly like to appreciate you for the work put into such an awesome article. Even though I do take some time reading through most blogs, I hardly give comments, however, it is really worth making this one. Thank you.