Tuesday 6/24

YOGA TONIGHT @ 6:30pm! Please bring your own mat, there are no extras.

Why we program this way -

A little insight on why our program is the way it is and why we find it effective. We know you all have different goals, but there is one aspect that all our goals have in common: that is to be "Fit". Whether your goal is to be stronger, leaner, faster, bigger, or whatever your goal may be, it's all part of being fit. 

We can break fitness down into 10 domains:

1. cardiovascular/respiratory endurance

2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy

I would put money on it that your goal is directly related to one or more of those domains. The goal with our programming is to improve your fitness in all 10 aspects. That is part of why we run, why we lift, why we have short fast work outs and why others are longer grinder workouts. 

Now that brings us to why the workouts  are set up the way they are, in regards to short, fast & light or a long endurance type or even heavy weights in the WOD. We are looking to target your bodies different energy pathways. Each format will give a different response. I'm sure you have felt it, possibly after a short sprint wod and you feel like you just want curl up in the fetal position on the floor for a while. Or how you may feel amazing after a long 20 min aerobic style WOD. These responses are your body reacting differently to which energy pathway(s) being utilized. The three energy systems do not work independently of one another. From very short, very intense exercise, to very light, prolonged activity, all three energy systems make a contribution however, one or two will usually predominate. There are two factors of any activity that when carried out affect energy systems more than any other variables, they are the intensity and duration of exercise. 

Some coaches get carried away with trying to be too creative in their programming and they lose sight of these primary principles. It's not about having the coolest looking WOD's on your board, it should be about your results. 

Fitness:
Strength-
12 minute emom 
even- 10 kb swings
odd- 7 burpees 

WOD-
7 minute amrap 
7 front squats 95/65  
7 K2E 

Performance: 
Strength-
12 minute emom
even- 5 clean + jerk @ grace pace
odd- 10 burpees 

WOD-
7 minute amrap 
3 thrusters 95/65
3 T2B
6...
6...
9
9
12
12
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