This week you may notice somewhat of a change in our programming here at 5 Alarm CrossFit. Our goal is always to provide you with the best programming we can, whether you’re here for general health and fitness or you want to compete in the sport of CrossFit.
The majority of the concepts from our first article, Programming Philosophies (found HERE) still apply, and I encourage you to read through that if you haven’t yet.
- The programming will still be based off of a combination of the available science and the needs of our members.
- The format will remain the same. Warm Up – Skill/Strength – MetCon
- There will still be Fitness and Performance options. Please see the first post linked above for a good description of the two programs. You can still choose which program you will do on any given day.
- We still highly encourage you to keep a WOD journal so you can track progress.
So, what’s different?
- On some days the Fitness and Performance options will be more separated. While the programs will follow along similar paths, they will be written out and planned individually.
- You will begin seeing more percentages show up in the Performance program as certain movements will move through periodized cycles. Here’s what you should know about percentages… Percentages represent the ideal loading of a movement for the given set and reps on any given day. If your technique is solid and you feel good, you should shoot for those numbers (but never exceed them). On the other hand, if it’s an off day and you’re not feeling it for whatever reason, then scale the percentage (and weight) down.
As we move through the following weeks we’d love to hear any feedback you may have regarding the changes, whether positive or negative!
– 5 Alarm Coaching Staff