1406 N Washington Junction City, KS 66441
I get asked almost weekly if we will ever return to our old style of programming. If you haven't been at JCCF long, our old style of programming was to have a part A, typically a strength portion, and then part B, the metcon or metabolic-conditioning portion. We did this for a number of years, but to be honest we as coaches never liked that style programming, at least in practice. Here's why- we have just 60 minutes; in that 60 minutes, we need a proper warm-up, discussion and review of movements in the workouts, practice of those movements, execute the workout and do a cool-down ( we are still working on the cool-down part!) We found that when we had an A/B portion, we constantly felt rushed. Coaches had no time to help athletes work on skills and practice regressions for more complex movements such as muscle-ups, handstand pushups, or weightlifting movements. And the biggest issue and concern was the progression of weightlifting. If you want to get strong or build muscle (two different things and a topic I will blog about later) you need to consistently follow a progression for that. And because of life, and having to adult, most members do not come in consistently enough to follow a weight lifting progression. Being gone 2-3 days put you severely behind on the percentage used in the weight training and this can set you up for failure. Vince and I had talked several times about our programming and after attending our Level 2 CrossFit Certification it reconfirmed what we already knew- Traditional CrossFit programming is what we wanted to go back to when we returned from that seminar. You can read more about CrossFit programming here. The thing is our members are still getting stronger even more so then when we did Part A/B. They are getting stronger and developing skills. And its not just brand new newbies, but long-time members who have been with us from the beginning. Athletes are still getting PR's, crushing goals, making gains! The photo says it all! July had so many PR's! And many were still in weight lifting. So even though we have removed the strength portion from every day classes athletes are getting stronger on their lifts. We have also noticed a decrease in injury, and our classes now allow time for lots of work on skills and the coach is providing you with ample time to warm up, review the movements and get ready to do execute the WOD. Beyond the Whiteboard is a fantastic tool to help you see your strengths and weaknesses. Using that data and talking with a coach can guide how you add additional programming (if you want that) during our open gym hours.