We’re finally launching our new experimental programming template this coming week.
But why? What’s wrong with what we have been doing?
This is really a case of us trying to further improve on our model rather than anything being wrong with what we have been doing so far.
We have got nearly three years of programming experience under our belts and have learned a lot about what works and what doesn’t. We have also been keeping a close eye on the development of CrossFit across the world and are trying to bring this learning into what we do at CrossFit London.
So what will be different? Zumba? Horsebic?
The main difference will be an adjustment of focus rather than any wholesale changes.
Strength development: This will be a little more structured than previously, while ensuring that you don’t turn up to three deadlift sessions in one week…!
Olympic lifting: There will be more of this. Expect to PR on a regular basis!
Gymnastics: We’re going to take a more focused approach to ensure that everyone picks up these key skills
WODs: Still hard. Maybe harder…
Zumba/Horsebic: Not yet…
Tracking your training
This is going to be even more important than before. Much of what we plan to do with the barbell work (strength and oly lifting) will be based on percentages of your recent/best lifts. If you don’t know what these numbers are, we risk getting the loading wrong (too heavy or too light).
With this in mind we have created a tracking spreadsheet for the strength programme (to start with). It is set up such that you should be able to just plug in your numbers and it will tell you your loading and volumes.
There are two version of the spreadsheet: one for use on your main computer, and one that you can use on your ‘mobile device’.
Spreadsheet version: 120717 – Tracking Sheet – Strength Programme – Excel version