Some of you know that I have a keen interest in programming and that it is not an easy job to program for over 200 people of various experience and skill levels.  We now have dates for FrostFit and for the CrossFit Games Competition Season, including the Open, which starts at the end of February and it’s time to kick our training into high gear.  In an effort to provide programming that will be most beneficial to various levels of athletes, CFW is proud to introduce some new guidelines for our tiered system of classes as well as a new program for our competitive athletes or, the “Beasts”, as we will call them for now (Coashhhh is in charge of finding a clever name!)

You’ve probably already noticed that we’ve added more intro classes and that we’ve renamed them “Level 1”.  Our regular Classes are essentially our “Level 2” classes and we are also adding a “Level 3” Class.  As part of this system, we are also implementing some strict progressions for moving from one movement type to another within the group classes.  For example, you already know that we don’t allow kipping until strict pullups are achieved.  This will be enforced more strictly and you’ll see some similar progressions for jumping, squatting and other areas.  We hope that this will go a long way toward encouraging proper motor patterns and reducing risk of injury.

 

Classes

 

Level 1 Classes: These classes are open to members, but also open to the public.  First class is free, but new members can continue to come to the Level 1 classes by buying a 10 class pass.  The class includes some more basic technical work as well as a great workout, which doesn’t include these more technical elements.  Current time slots are Mon 6pm, Wed 6am and Saturday Noon.

Requirements:  For the healthy individual with no major orthopedic issues or injuries.  Open to the public.  No need to do On Ramp or Fundamentals before joining this class. 

 

Level 2 Classes: This is our regular class and is open to those who meet the requirements below.  Completing On Ramp or Fundamentals should provide the skills necessary for the Level 2 requirements in most cases, but not necessarily all cases.  Anyone currently doing regular classes can stay in Level 2 but if you do not meet the requirements below, you should consider attending some Level 1 classes or getting some additional coaching to help get you up to speed safely.

Requirements:

Air Squat 20 reps unbroken to depth

Pushup: 10 reps unbroken (men to floor, ladies can be assisted or hands elevated)

Pullup: 10 solid horizontal ring rows

Situp: 20 reps  unanchored

Front Plank/Side Plank: 45 sec each

Hip/Back Extension: 10 reps at controlled tempo or 1 min static hold

Squat: ½ BWT (front or back squat to depth)

Deadlift: ¾ BWT

KB Swings: 20 Unbroken (35#/25#)

Press: ¼ BWT

Push Press: 1/3 BWT

Hang Power Clean: Empty Barbell or Dowel

Hang Power Snatch: Empty Barbell or Dowel

400M Run/500M Row: 2:15 (men)/2:25(women)

Burpees: 10 in 1 min

 

Level 3 Classes : These classes will include more technical lifts and more advanced gymnastics skills and will be part of the programming for our competitive athletes.  We would like to hear from interested parties on ideal times, we are looking at starting next week with once a week , either Friday 7:00PM, Wednesday 7:00PM, Saturday 3:00PM, or Sunday 1:30PM.

Requirements (the first item is the minimum requirement and the second in brackets is what we recommend, please note that to be competitive you will want to go well beyond these requirements)

Dips: 10 reps for men/5 reps for women (20 reps/12 reps)

Pullup: 10/5 strict & 15/10 kipping (20/12 strict & 30/20 kipping)

Rope climb: 1 ascent (1 ascent no feet)

Knees to Elbows/Toes to Bar: 10 unbroken (20 unbroken)

Handstand Pushup: 5 reps men to floor/ladies to 1 abmat (12/8 reps to the floor)

Overhead Squat: ¾ BWT (BWT)

Deadlift: 1 ½ BWT (2xBWT)

Box Jump: 10 x 30”/10 x 24” (20 reps unbroken)

KB Swings: 10 reps unbroken at 70# or at 1/2 bwt)/ 10 reps unbroken at 55# or at 1/2 bwt  (20 reps)

Squat: 1 ¼ BWT (1 1/2 BWT)

Press: 2/3 BWT (3/4 BWT)

Push Press: 3/4 BWT (BWT)

Clean & Jerk: 3/4 BWT (BWT)

Snatch: 2/3 BWT (3/4 BWT)

Double Unders: 20 reps no miss (50 reps no miss)

Ability to Rx Benchmark Girls (Fran, Cindy, Grace, Helen…)

 

Programming

 

Programming overview will be posted on Sundays.  I will include the schedule for Beasts as well as for those who wish to focus on Strength.

Regular Program: If your goal is to improve all aspects of your health and fitness, keep doing what you are doing and come to classes as your schedule permits.  You might want to check the weekly programming preview on Sundays, otherwise just show up and work hard!

Beast Program: For those wanting to compete or for those wanting a bit more structure in their training.  Will include scheduled training days and rest days.  Training on Tuesday, Wednesday, Friday, Saturday, Sunday and resting on Mondays and Thursdays.  The program will be based on our regular Level 2 Classes, with advanced options for the Beasts.  There will also be some suggested, but not mandatory double days.

Comp Beast Program:  This will be the program for those wanting to represent CrossFit Winnipeg at competitions, including advanced competitors in FrostFit or as part of the CFW Team for the CrossFit Games.  This is essentially the Beasts program, with the addition of Level 3 classes, mandatory double days and assigned skill and volume work and nutrition and lifestyle coaching.  The workouts include regular Level 2 classes with advanced options on Tuesday, Wednesday, Friday, Saturday and Sunday, rest on Monday and Thursday.  You are required to meet with me to discuss your participation in the program.  You will be expected to commit to a set number of workouts per week as well as some nutrition and lifestyle coaching on a regular basis.

If you are interested in committing to the Comp Beast Program, please email me or call me to arrange a meeting.  In the meantime, try to schedule your workouts on Tue, Wed, Fri, Sat, Sun.  If you want to do the program, but don’t quite meet all the Level 3 requirements, let me know and we’ll see what we can do.

If you want to compete in FrostFit but can’t make it into the gym on the Beast days, please don’t stress, just pick a routine, work hard in class and stick to it. You will be just fine!  As we get closer to FrostFit, will will post guidelines to help you decide which category you should compete in, as the details haven’t been finalized yet.