First phase complete!
We’ve just wrapped up the initial 8-week phase of our exciting new programming, courtesy of WPTH, and next week marks the start of a fresh cycle. It’s a perfect moment to take a breath, reflect on the journey so far, and get you all geared up for what lies ahead.
A Significant Shift for Everyone
The decision to evolve our programming wasn’t taken lightly. For me, as the affiliate owner, and for our dedicated coaching team, it represented a significant shift. The primary driver for this change was a desire to inject fresh energy and structure into our training. While the original CrossFit methodology championed a singular focus each day, the landscape of fitness has dramatically evolved over the past 25 years.
- The Evolution of Fitness: CrossFit’s impact on the fitness world is undeniable. Athletes are fitter, stronger, and more capable than ever before.
- Meeting Our Community’s Needs: With many of our members boasting 9+ years of CrossFit experience, our programming needs to cater to the advanced while remaining scalable for everyone.
- Embracing Progress: The time felt right to embrace a programme with increased volume and a more defined structure to continue pushing our community forward.
Navigating the Challenges of Change
Introducing significant changes always comes with its set of hurdles. Resistance to change, whether from coaches or athletes, is a natural human response. I understand that new approaches can be met with skepticism. However, my decisions are always rooted in the long-term well-being and progress of the entire CrossFit Chiltern community. While I value all feedback, it’s crucial to assess the impact of these changes over a more extended period than just a couple of months.
The practical implementation of this new programming has also been a learning curve for our team. Integrating dynamic warm-ups and effectively balancing strength and metcon within our hour-long classes has required adaptation and collaboration. The timing of this transition alongside the CrossFit Open was intentional, using it as a natural marker for a new training season. However, this did mean the first three weeks had an element of the unknown due to the Friday Open workouts. Since then, we’ve found a much smoother rhythm, thanks to the incredible adaptability of our coaching team.
Evolving Our Coaching Approach
One of the key evolutions we’re embracing is a more dynamic, “on-the-fly” coaching style. Instead of lengthy, prescribed warm-ups, our focus is shifting towards:
- Real-time Observation and Correction: Coaches are now more actively observing movement during warm-ups and the workout itself, providing immediate feedback and adjustments.
- Efficient Use of Training Time: While I valued specific warm-ups, they often led to extended periods of lower intensity work and athletes spending too much time not actively moving. In our busy lives, maximizing our 60-minute training window is paramount. Keeping the class moving is a priority.
- Training Under Load: Working solely with an empty barbell provides a limited picture of true movement patterns. Introducing a threshold weight earlier allows us to identify and correct movement flaws in a more realistic context. Novice athletes will naturally work with lighter loads, while experienced athletes will be challenged at a weight that exposes areas for improvement. This mirrors my experience in golf coaching – practice swings differ significantly from swings under pressure.
- Increased Volume, More Learning Opportunities: The increased volume of the new programming provides far more opportunities for coaches to observe and refine athletes’ technique under various conditions.
As a programming team, we are continuously refining warm-ups and progressions to seamlessly integrate with the workouts, aiming to deliver the best possible training hour for each of you.
Redefining “Rx” for the Modern Athlete
CrossFit has come a long way in 25 years. Workouts from the 2007 CrossFit Games, once considered elite, are now achievable for many gym members. The original “Rx” standards were truly prescriptions “for the best.” The majority of athletes following CrossFit.com programming often had to scale significantly to achieve the intended stimulus. Think about Fran – initially, athletes were taking upwards of 30 minutes for a workout designed to be completed in under 5!
Today, WPTH programming sets “Rx” at a modern level. This means “Rx” is often aspirational, even for very fit individuals. The workouts are designed to challenge even semi-final level athletes without needing further modification.
What does this mean for us?
- Embrace Scaling: Scaling is now the norm, making it more acceptable and less intimidating for everyone.
- Focus on Stimulus: Remember, the goal of training is to get fitter. This is achieved by matching the intended stimulus of the workout, which often requires scaling.
- Mindset Shift: For those who were previously able to consistently hit “Rx,” this new approach requires a shift in mindset. Leave your ego at the door and focus on training effectively for your current level.
As coaches and as an affiliate, we are committed to clearly communicating the intent of each workout and providing tailored scaling options to meet individual needs. You’ll now see scaling suggestions that focus on either strength/skill development (e.g., heavier weight for fewer reps) or capacity building (e.g., moderate weight for the prescribed reps). (For more on this, revisit my previous blog on breaking plateaus.)
Being Ready to Train
Finally, this new programming demands a greater sense of readiness from both coaches and athletes.
- Punctuality is Key: Be ready to start on time.
- Transition Efficiently: Be prepared to move promptly between segments of the class.
- Be Prepared: Have your kit ready when the metcon is about to begin.
The days of natural breaks and leisurely transitions are less frequent. To maximize your training within the hour and receive the best coaching, everyone needs to be engaged from the first minute. This might mean arriving early for a personal warm-up or staying after class for extra stretching. Our priority is to deliver a full hour of high-quality training and coaching to all of our members.
Continuous Learning and Adaptation
Rest assured, my commitment and the dedication of our coaching team to providing you with the best hour of your day remain unwavering. We are constantly adapting our class plans, discussing optimal scaling strategies, and refining our on-the-go coaching techniques. We are only eight weeks into this new chapter, and we have much more to learn and implement. However, I have immense confidence that these changes will lead to significant improvements in our members’ overall fitness. I’m incredibly excited to see what we can achieve together in the months ahead!
What’s on the Horizon? Next Cycle Highlights!
I’m genuinely excited about the programming for the upcoming month. We have a fantastic blend of challenging and rewarding workouts on the schedule, including preparation for the iconic “Murph” and a dive into the old-school strength building of 20-rep back squats.
Here’s a sneak peek at our weekly focus:
- Monday: Murph Prep Monday. Expect longer workouts (20+ minutes) that accumulate movements mirroring the demands of “Murph”: upper body pulls, upper body presses, and lower body squats, lunges, or jumps. (Note: This focus will shift after Murph on Monday, May 26th.)
- Tuesday: Olympic Weightlifting. Tuesdays will be dedicated to the Snatch, Clean & Jerk, or a combination of both. Some days will emphasize cycling and speed work, while others will feature complexes or heavy full lifts (Squat Snatch, Squat Clean & Jerk). Intensity will be guided by descriptors (light, moderate, heavy) and Rate of Perceived Exertion (RPE) rather than strict percentages.
- Wednesday: Partner Workout! Get ready to tackle a workout with a training buddy.
- Thursday: Aerobic Work & Strict Pressing. Thursdays will combine cardiovascular conditioning with a focus on strict pressing variations, often featuring the bench press.
- Friday: 20-Rep Squat Progression. This classic strength protocol is a personal favorite! Choose the squat variation you want to improve most (Back, Front, or Overhead) and start with a weight no heavier than 50% (RPE 5/10) of your estimated 1RM. The goal is to add weight each week for the next eight weeks. Coach James can attest to the incredible strength gains this program can deliver!
- Saturday: Partner Workout! Another opportunity to push yourself alongside a teammate.
Plus, keep an eye out for:
- Deadlifts: Variations and loads of deadlifts will be integrated into metcons on Tuesdays, Wednesdays, Fridays, or Saturdays.
- Running: While Mondays will typically include running, we’ll often have another running-focused day between Tuesday and Saturday.
- Gymnastics Pull/Push: Given the nature of Monday’s workouts, expect more gymnastics-based pulling and pushing movements later in the week (Thursday-Saturday).
We’re confident that this next cycle will be challenging, rewarding, and will contribute significantly to your fitness journey. We can’t wait to tackle it with you!
Ready to experience the evolved programming at CrossFit Chiltern?
- New to CrossFit? Book your discovery call today and see what our community is all about! https://www.crossfitchiltern
- Looking to dial in your nutrition and lifestyle? Our comprehensive nutrition programme covers movement, nutrition, lifestyle, sleep, support systems, and stress management. Contact us to learn more!
- Follow our journey and see our amazing community in action on Instagram! https://www.instagram.com/crossfit_chiltern