We finish off 2025 this Wednesday and start working on 2026 on Thursday with a New Year 5K run/walk/row at 7 am.
CrossFit is made up of constantly varied, functional movements done at high intensity. It is constantly varied but NOT random. There is a formula that I use to program the daily workouts. Here are a few of the points I use to help keep you moving forward on your journey.
Overall the program schedules 2-4 days of classic CrossFit WODs, 1 heavy weight day, 1 cardio VO2 test and a chipper (long session such as Filthy 50) which may also be a classic WOD.
The program is kept on a chart that tracks how many times an aspect is included in the program. i.e. how many AMRAPS vs timed WODs. Here is a list of most of those items.
Cardio vs weights vs gymnastic moves
Heavy weight day, vs <5 min, 5-9 min, 10-14 min, 15-19 min, 20 min and aboce
How many reps, <100, 100-200, 300+
How many movements in a WOD, 1,2,3 4 or more
How many times a movement is used
Gymnastics- squat, box jump, burpee, dips, situps, lunges, pushups, pullups, back extension, toes to bar, muscle up
Weightlifting- back squat, front squat, clean, deadlift, kb swing, OH squat, sh press, push press, push jerk, SDHP, snatch, thruster, wallball, sledge hammer, tire flip
Monostrucural (cardio) run, walk, row, ski erg, jump rope, bike swim
This list helps me keep balance to the program and although it may feel skewed to particular movements it is programmed to maintain balance over the course of days, weeks and months.
====================================================================================================
SCHEDULE THIS WEEK THURSDAY 7 AM 5K, FRIDAY 5AM 6AM, 4:30 PM 5:30 PM SATURDAY 7 AM POKER
WORKOUTS THIS WEEK- THURSDAY 5K, FRIDAY ROW, SATURDAY POKER
SEE YOU AT THE GYM
3,2,1 GO!!
DEAN