May 13, 2012 in Programming, WOD by Turbo

Programming Preview for Week of May 14th

Monday: Full Body Strength & metcon
Tuesday: Lower Body Pushing Strength & metcon
Wednesday: Skills & Conditioning
Thursday: Upper Body Pushing Strength & metcon
Friday: Skills & Conditioning
Saturday: Lower Body Pushing & Upper Body Pulling Strength & metcon
Sunday: Benchmark Sunday

May 6, 2012 in Programming, WOD by Turbo

Programming Preview for Week of May 7th

This week we continue with our strength and conditioning phase with most days having a strength or skill focus and finishing with a metcon. Here’s the preview for this week. We’ve only listed the focus for that day, and we’ll usually have a conditioning finisher.

Monday: Full Body Strength with focus on squatting
Tuesday: Full Body Strength with focus on upper body pushing
Wednesday: Skills & Conditioning
Thursday: Full Body Strength with focus on squatting and pulling
Friday: Skills & Conditioning
Saturday: Full Body Strength with focus on Upper Body Pushing & Lower Body Pulling
Sunday: Benchmark Day

April 29, 2012 in Programming, WOD by Turbo

Programming Preview for Week of April 30, 2012

This week we start transitioning into the next phase of our program, with more full body strength days and benchmark metcons. On the strength side, we will move the focus from prehab &  accessory exercises to more of the the major lifts. We squat twice this week!

Monday: Upper Body Pushing & a new CFW named WOD, a special request from Phil
Tuesday: Lower Body Pushing & Upper Body Pulling
Wednesday: Metcon
Thursday: Upper Body Pushing & Lower Body Pulling
Friday: Skills & Conditioning
Saturday: Lower Body Pushing & Upper Body Pulling

April 22, 2012 in Programming, WOD by Turbo

Programming Preview for Week of April 23, 2012

Monday: Full Body Strength & Short Metcon
Tuesday: Lower Body Strength
Wednesday: Skills & Conditioning
Thursday: Upper Body Strength
Friday: Skills & Conditioning
Saturday: Lower Body Strength
Sunday: Skills & Conditioning

Strength Stream: Train on Monday OR Tuesday + Thursday + Saturday
Performance Stream: Train on Tuesday, Wednesday, Thursday, Saturday, Sunday, Rest on Monday & Friday

April 15, 2012 in Programming, WOD by Turbo

Programming Preview for Week of April 16, 2012

Monday: Full Body Strength with some conditioning
Tuesday: Upper Body Strength
Wednesday: Conditioning
Thursday: Lower Body Strength
Friday: Skills & conditioning
Saturday: Upper Body strength
Sunday: Conditioning

Strength Stream – Train on Monday or Tuesday + Thursday + Saturday
Performance & Competition Stream – rest on Monday and Friday, train on other 5 days
Fitness & Health Stream – Train on day combination of days. If you are working toward pullups and dips, try to come in on Tuesday and Saturday, and consider resting on Monday and Friday in order to be at your best on Tuesday and Saturday.

We need to fill up the Leader board so stay tuned for “Sunday Benchmarks” coming soon!

April 8, 2012 in Programming, WOD by Turbo

Programming Preview for Week of April 9, 2012

This week marks the launch of our new Goal Based Programming Streams.  Please read this blog post that explains the various streams. We recommend that you give some thought to your fitness goals and choose your training program and schedule accordingly.  If you just want to stay fit and don’t have any illness or injuries, then just stick to the Fitness program, which is essentially our usual Mixed Level Group classes.  I urge everyone to post results on the Workout of the Day Blog so that your coaches can monitor your results and adjust the programming accordingly.

Fitness and Health Streams can train on any days of the week.  Strength streams can train on Monday, Tuesday, Thursday, Saturday, or any 3 day combination thereof.  Performance and Competition Streams will be training on Tuesday, Wednesday, Thursday, Saturday, Sunday.

Monday:  Full Body Strength, Rest Day for Performance & Competition

Tuesday: Lower Body Strength

Wednesday: Skills, Rest Day for Strength

Thursday: Upper Body  Strength

Friday: Conditioning, Rest Day for Performance & Competition

Saturday: Lower Body Strength

Sunday: Skills, Rest day for Strength

We’ll be doing this phase of programming for a few more weeks, then we’ll be switching things up a bit for the 3 to 4 weeks leading up to CrossFit Regina’s Spring Fling Competition on May 26th.  Let us know if you’re interested in going out to Regina.  If there is enough interest to put a team together, we can add in some extra programming for competitors.

April 8, 2012 in Blog, Programming, Training by Turbo

Introducing Goal Based Programming

At CFW, we pride ourselves in programming excellence.  We want to provide our members with the programs and services that are designed to improve our members’ health and performance in ways that are most meaningful for their needs and desires.  As everyone walking in our doors has a vast range of personal goals and ability levels, our group coaching program is designed with the flexibility to meet those needs. While not as specific as an individualized program designed just for you, our new goal based programming streams will allow you to choose from four different paths within our group classes to achieve your goals:

As part of our regular mixed level class schedule, you can choose a certain training schedule and variations on specific workouts to help you achieve your goals faster.   The following programs can all be done as part of our mixed level group classes.  An additional Programming overview for the week will be posted on Sundays.

Here are the new programming streams:

“Fitness” – This is our basic program, followed by most of our members.  As the name implies, these workouts are designed to promote and enhance your general physical fitness. During a “Fitness” workout, participants are exposed to a wide variety of movements with a focus on proper mechanics. The “Fitness” workouts are great for beginners because they focus on movement quality, but the “Fitness” workouts are not just for beginners. Like all of our workout options, these workouts are scalable and can be made as difficult as one could imagine.  The “Fitness” workout is perfect for the individual looking to be strong and lean for the long-haul.  Our fitness workouts are part of our mixed level group classes and can be done any day of the week, any combination of days with adequate rest will yield great results, however wee recommend taking several rest days throughout the week and adding at least 1 mobility class per week.

Excellent 3/week combinations are:

-          Monday, Wednesday, Friday

-          Tuesday, Thursday, Friday

-          Sunday, Tuesday, Thursday

Excellent 5/week combinations include:

-          Monday, Tuesday, Wednesday, Friday, Saturday

-          Tuesday, Wednesday, Thursday, Saturday, Sunday

-          Monday, Tuesday, Wednesday, Friday, Sunday

-          Tuesday, Wednesday, Friday, Saturday, Sunday

“Health” – As the name implies, these workouts are designed to promote healing and to allow your body to recover from illness or injury while maintaining your fitness.  During a “Health” workout, participants are exposed to a wide variety of movements with a focus on proper mechanics, but the modifications are designed to reduce inflammation and promote long term health and recovery. The “health” workouts are great for beginners because they focus on movement quality rather than intensity, but the “Health” workouts are not just for beginners, they can be used by any level of athlete who is undergoing a stressful period in their lives, or wanting to recover from aches and pains or illness. This program is also ideal for overweight individuals and older adults.  Our Health workouts are part of our mixed level group classes and can be done any day of the week, however we recommend at least 48 hours of recovery between workouts.  We recommend adding at least 1 mobility class per week.

“Strength” – As the name implies, this program is intended to illicit the fastest strength gains. These workouts are essentially the general fitness workout of the day on Monday, Tuesday, Thursday, Saturday.  They are great for beginners and experienced competitors alike and are scalable and can be made as difficult as one could imagine.  This program will be planned and periodized to produce personal bests over the course of each training cycle and are great for those wanting to lose fat and stay lean.  The strength program includes workouts on Monday, Tuesday, Thursday and Saturday, resting on Wednesdays, Fridays and Sundays.  However, missed strength workouts can be done during Open Gym on Saturday or Sunday.  Any combination of 3 or 4 days will work well, with the ideal 3-day combination being Tuesday, Thursday, Saturday or Monday, Thursday, Saturday.  We recommend adding at least 1 mobility class per week.

“Performance” – These workouts include a greater degree of intensity and complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer – gymnastics, Olympic lifting, plyometrics, sprinting, etc…. No gimmicks, just proven methods for getting individuals strong, fast and fit. Your coach will provide you with the tools to reach new strength levels and push yourself beyond what you thought was achievable.  Performance athletes will train on Tuesday, Wednesday, Thursday, Saturday and Sunday and rest on Monday and Friday.  Contact us to see if you meet the requirements to take part in this programming stream.

In addition to regular Classes, we have programs for more specific goals.  These programs will require attending some more specific classes.

“Competition” – The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our competition program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport.   The competition stream will train on the “Performance” program, with the addition of some Advanced classes and specific skill work to be added to our schedule soon.  If you are interested in developing as a CrossFit athlete, contact us for more details.  This program is akin to our former “Beast” program.  You will be required to attain a certain level of skilled criteria to attend the Advanced Classes.  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.

“Olympic Weightlifting” – If you would like to get better at weightlifting and one day compete, come to our Olympic Weightlifting class 3x/week.

April 2, 2012 in Programming, WOD by Turbo

Programming Preview for Week of April 2, 2012

This week we start a brand new programming cycle, with a focus on structural balance and strength leading into more conditioning as we get to the end of the cycle. There will still be “metcon” workouts with the strength on most days but we will prioritize the strength and slowly build up volume for running as spring arrives. We are also looking into building a few different “streams” of programming, i.e. General Fitness vs. Competitive Performance. Stay tuned for updates on this as we get closer to the Spring Fling in Regina and the Bridge City Beatdown in Saskatoon.

Monday: a bit of everything, as you saw today
Tuesday: Upper Body Strength
Wednesday: Lower Body Strength
Thursday: Conditioning
Friday: full body strength & conditioning
Saturday: Oly/Skills
Sunday: Upper Body Strength

We still recommend that our competitive Unlimited athletes take Monday and Friday off and train on Tuesday, Wednesday, Thursday, Saturday, Sunday. However, if these days don’t work for you, just pick your schedule and stick to it. We are on a rotating schedule and you will eventually hit all body parts and energy systems if you attend regularly. If you want a strength bias this week, make sure you come in on Tuesday, Wednesday, Saturday, Sunday.

March 25, 2012 in Programming by Turbo

Programming Preview for Week of March 26th, 2012

This week is a back off week, after all our hard work for FrostFit and the Open, it’s time to give your body some well deserved active rest.  This week’s workout are not necessarily as high intensity or high volume as usual, unless otherwise noted.  We’ll also be doing more mobility than usual in the regular classes this week.  It’s just one week, so bare with us and trust us, you need this every once in a while.  This week, focus on form, alignment and really try to notice how your body feels.  Try to notice which muscle feel tight or tense and notice which movements aggravate it or help it.  Take special note of your energy levels and work on cleaning up your nutrition.

Next week we start a new phase in the programming, starting with some “prehab” structural balance strength focus and then we’ll slowly reintroduce more conditioning and gradually add in some running throughout the spring.

Here’s the current plan for this week, although things may change a bit as we go, because it’s a back off week.

Monday: Full Body
Tuesday: Lower Body pulling & Upper body pushing
Wednesday: Conditioning
Thursday: Skills
Friday: Full Body
Saturday: Lower Body Pushing & Upper Body Pulling
Sunday: Oly

As we prepare for the next phase of the program, please post to comments any goals you may have or weaknesses you would like to address and we’ll try to work it into the program.

March 18, 2012 in Programming by Turbo

Programming Preview for Week of March 19th, 2012

Monday: Full Body Strenth & Conditioning
Tuesday: Energy System Training/Conditioning
Wednesday: Skills
Thursday: CrossFit Games Open Last Event
Friday: Full Body Strenth & Conditioning
Saturday: Lower Body Pushing & Upper Body Pulling
Sunday: Oly

Last week of the Opens, next week we start a brand new cycle in the programming!  Join us on Saturday for a potluck after the competition.