You may have noticed we basically have the same structure for class day in and day out.  Warm-up, Skill/Strength work, WOD, Cool Down.  I want to explain why we follow this structure and a little bit of our thought process as coaches.

There’s a fine line between “constant variety” and “randomness”.  In order to make sure the classes are varied but with direction, we apply some rules to our programming.  Some of these rules include: average workout times between 8-15 minutes, 2 short workouts/week, 2 medium, 1 long, 2 heavy lifting days, etc.  Once we’ve established these guidelines, we have a focus and direction.  Most importantly we can now vary what we do in class in an infinite number of ways instead of randomizing what we do in class.

So now for the structure.

Warm-up: This is logical.  Studies have proven you perform better at any physical activity when there’s some kind of warm-up performed beforehand, whether it’s a warm-up to prime the nervous system or raise your heart rate.

Strength/Skill:  In any activity where intensity is crucial for success (basically any physical activity worth doing), it is important to take some time and slow yourself down.  During this portion of class we can make any necessary adjustments to start working towards better movement efficiency.  Once it’s time for the WOD, all we are doing is making sure you are safe.  I know this is usually the boring/frustrating/least rewarding part of class, but take this portion of class seriously if you want to continue to see improvements.  Those of you who have been around long enough know what I’m talking about.  After 4 years of CrossFitting, PR’s stop coming as quickly.

WOD:  Everyone’s favorite portion.  We keep these workouts between 8 – 15 minutes.  This time frame allows us to keep intensity up, meaning we get a better ROI from our workouts.  On the same note, this time frame allows us to cut out any unnecessary volume.  Work for the sake of work just increases the potential to get sloppy and get injured.

Cool Down: Flexibility is a huge part of fitness.  I know you guys are like me, and the only way I’m going to stretch is if someone makes me.  So, here’s where we [try to] make you address your [lack of] flexibility.


Get it Lyle!

Workout of the Day
“Tabata This”
Tabata Air Squats
Rest 1 minute
Tabata Row (for calories)
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push-ups
* Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.