The CrossFit Collingwood Programming Paradigm

From Start to Savage

We are well over 4 years old now – and it’s time to enter the next phase of CrossFit training. Since the beginning, we’ve offered well-rounded CrossFit programming designed to increase the General Physical Preparedness (“GPP,” i.e. overall fitness health) of our members. When we first began we did what typically CrossFit gyms did which is a Strength Bias Programming. Since November 2016 we moved to a GPP programming without any bias and since the change we have noticed a great deal of improvement from all of our athletes. This coming June 2017 we are excited to be rolling out the next progression of our Programming at The Ox Box.

Approximately 80% of our members started their CrossFit experience at CrossFit Collingwood, and we are pleased to be welcoming new oxes every week. As we continue grow, we need to offer appropriately stimulating programming to everyone – from start to savage

THE PARADIGM

CrossFit at its core is a strength and conditioning program that is design to make well rounded individuals. A program that can see you continue to improve no matter what your goals. Our new paradigm is based around a yearly-cycle of GPP programming working towards our annual test of fitness - The CrossFit Open. No matter whether you started CrossFit for health – general fitness – support our athletic pursuits - to push our own boundaries of fitness, The CrossFit Games Open, will function as the major testing of our change in GPP from year to year.

Here’s the nitty-gritty of how it works:

  1. The year is broken into four 3-month long ‘macrocycles.’ We will focus on two of the macrocycles at a time: Strength / Power / Conditioning / Stamina + Endurance. The alignment and overlap of the cycles allows us to build towards the Open workouts in a cumulative way. A dedicated specialty class rounds out the programming, keep in mind that our specialty classes are stand alone programs. The specialty program compliments the cycle but not necessarily the Workout of the day.

  • Cycle 1 - March / April / May
    • Focus = Stamina | Strength
    • Specialty Programming = Ox Box Barbell
  • Cycle 2 - June / July / August
    • Focus = Strength | Power
    • Specialty Programming = Gymnastics (still thinking of a cool name)

  • Cycle 3 - September / October / November

    • Power | Conditioning

    • Specialty Programming = Ox Box Barbell

  • Cycle 4 - December / January / February

    • Conditioning | Stamina

    • Specialty Programming = Metabolic Conditioning (still thinking of a cool name)

Each macrocycle is divided into ‘mesocycles.’ Mesocycles contain de-loads to aid our recovery, and builds towards a testing, think: benchmark workouts and 1RMs

PROGRAMMING STRATEGY

In traditional CrossFit fashion, we will still be training all modalities (metabolic conditioning, gymnastics and weightlifting) as well as all ten General Physical Skills (cardiovascular/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) all year long. The macrocycle format simply dictates the FOCUS of that cycle, building progressively towards the CrossFit Open season testing. Understand that we will focus but not bias. We will never bias programming as it truly limits overall health and that ladies and gentleman is why we ultimately do what we do.

PROGRAMMING LEVELS

The program is built to be appropriately challenging for all experience and skill levels.  While some days may have options to make sure all members are able to achieve the intended stimulus of the workout, others will have only one option. Continue to talk to your coaches for appropriate scaling, if needed. Here is some insight to what our programming cycles mean

Fitness = Fitness aka Health

Those looking to look better naked. Lose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts.

RX = Performance

Looking to train for the CrossFit Games Open. Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

RX+ = Competition

Looking to Crush the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in advanced competitions.

PROGRAMMING VOLUME

“Volume is alluring for many reasons. Some athletes who are trying to break into the upper echelons of Open and regional performance look to tack on extra volume in order to try and close the gap, and affiliates sometimes attempt to squeeze more and more into the relatively brief CrossFit class in order to follow suit. But don’t mistake volume for intensity and end up training for 90 minutes at 60 percent when 60 minutes at 90 percent might have been more valuable” — James Hobart, CrossFit Journal

BEFORE AND AFTER CLASS

Hang out with your friends, mobilise, maybe practise a few skills but what we want to avoid are the following:

- Interfering with the active class

- Leaving equipment out

- Met-cons or entire workouts

GETTING STARTED

The new program structure will be rolling out in early June. Watch for posters and additional announcements as we get started, and get excited for what we have in store!