As you may have noticed, Andrew and I have spent some time ‘tinkering’ with the programming at CrossFit London recently. This may explain why things have a been a little haphazard lately. I mean, more haphazard than normal…
Needless to say, we do like to experiment, listen to feedback and constantly try and improve what we are doing.
So far we have experimented with:
- Main Site (Crossfit.com) programming
- Gymnastics focused sessions
- Kettlebell focused sessions
- Strength biased sessions
- Some of our own programming
- Heavy squats
- Benchmark days
Some of it has worked well, some of it has been met with indifference. All of it seems to have made a notable improvement in the fitness and performance of our clients. Which is why we are all here, after all!
However, we are also aware that different folks have a variety of different goals when it comes to training. To this end we are going to shape the next few months of CrossFit London’s programming around a model of predictable unpredictability (or do I mean unpredictable predictability..?)
- Monday – Olympic lifting & metcon
- Tuesday – Gymnastics & metcon
- Wednesday – Lower body strength & metcon
- Thursday – Kettlebells/metcon
- Fridays – Upper body strength & metcon
- Saturday – ‘Random’ CrossFit programming
- Sunday – ‘Random’ CrossFit programming
The Monday, Wednesday, and Friday programming will be following Coach Rutherford’s Max Effort Black Box template. This is primarily a strength and power programme, where we will cycle through olympic lifts and powerlifting movements. Each session is followed by a 5-20 min classical CrossFit workout. Folks coming to the 0630 sessions for the last couple of months will be familiar with this by now!
We have moved the gymnastics focused sessions to Tuesday evenings, and brought on board two specialist coaches (more about those guys later!) These sessions will continue to be a challenging mixture of skills practise and bodyweight workouts.
Those of you looking for a good old-fashioned beasting, will be pleased to hear that Sally’s Thursday night Kettlebell Hell will continue in earnest. Fair warning…
Saturday and Sunday will draw from pool of workouts under the broad heading of ‘constantly varied, functional movements’. New trainer Anna will taking on the Saturday sessions, and Andrew and I will play pot-luck with Sundays.