Developing our programming at CrossFit London is about merging the best of consistency with the benefits of variation; all topped off with obvious short and long term objectives.
It’s also about creating establish structures that deliver training gains.
Currently, we have a 3-day structure
Day 1) is titled All Elements and features the full squat version of the clean or the snatch. In the workout any elements can appear. As a regular skill we include some kipping practice
Day 2) is No Shoulder day where we alternate between the front squat and the Bulgarian split, and the back squat cycling with the deadlift plus the 1 legged Romanian deadlift. The workout is limited to moves that do not include the shoulder. A shoulder rest day our skill focuses on the double under and the pistol.
Day 3) is No Squat day, currently upper-body orientated. We work through weighted pull ups/dips and cycle through the press, push press push jerk. The workout will not include a squat element- it needs a rest. Our regular skill is handstand based. It can be a 45 degree wall walk hold as your first step in getting upside down, to your first handstand push up, to handstand walking.
If you are following this programme, Day 4 is a rest day. However, as a gym with a big community, Day 4 is entitled Off Programme day. We still schedule a great WOD, skill and strength for those who want to work 5 days straight through, or it’s the only day they can make.
We are currently testing July’s draft programme (about 2 weeks ahead of where you are) and are deep in designing the August/September programme. Interestingly, the 2 targets nudging our thought processes are Cindy and Isabelle. This has thrown up 2 issues
Issue 1 . Push-up homework
To achieve 20 rounds of Cindy, you need 200 push ups. It’s that simple and stark. We will prepare you by having push ups scattered throughout our preparatory workouts, but the reality is that you probably need more push-ups that we can ethically put in our sessions.
By ethically, I mean we cannot drag you, our beloved members, across London- often in rush hour- to charge you to do push-ups that you can do at home. Our dips, presses etc support this work. We set them, as in our mind you go to the gym to play with stuff you cannot reasonably have at home.
I have a plea. Over the next few week, please do push-ups at home. I’m hoping this week do 75 push-ups a day, the week after 100, 150, then 200. I need you to own 200.
This can be done as a hardcore task: three sets of 66! But it’s better to think about creating an easy habit. Five before you get in the bath, five in the Starbucks queue, 10 while waiting for the bus, five before you brush your teeth. Why not post a clip of you pushing up 9n public on the facebook group. Its now a thing.
When you come to do Cindy, I need you to know, know you can do 200 push ups.
Issue 2 Power snatch/power clean on day 3 WOD
The next issue is the power snatch versus squat snatch. I want to create 2 distinct pathways for these moves. I want us to consistently pursue the squat snatch as a thing of beauty, but develop the power/split snatching as the go- to workout move.
Day 1 will alternate (as it has done) between the squat snatch and squat clean. The focus will be on enough reps to develop the best form possible within the 20-30ish minutes allocated. For most, this is enough time to make substantial improvements (self-training and our Olympic lifting classes accommodate those who need more). Sometimes this will be delivered instructionally, other times as reflective individual feedback while you practice. Often I suspect you’ll be sharing a bar and feeding back to fellow members as you watch them move. Peer coaching, under coaching supervision, can be very very useful as is using your phone’s camera to analyse and check form and spot weird habits in your classmates.
However, in the weeks leading up to our Isabel test, on day 3 in the workout, I will often include a power snatch or a power clean.
Yesterday we tested Isabel (30 snatches for time) as a day 3 WOD, therefore two days after the squat snatch element on day 1. It worked. The next experiment will be to have squat cleans on day 1 followed by power clean in the WOD on day 3. So over the next few months, note the pattern
Day 1 Squat Snatch dedicated session / Day 3 Power snatch in the workout
Day 1 Squat clean dedicated session / Day 3 power clean in the workout.
Obviously, we will vary the stimulus; different weights, different time domains, dumbbell versions.