Programming. It’s not easy to do and not easy to explain.
Here’s one example of a WOD from this week’s classes.You’ll see something like this — or Tabata work — about once a week at CrossFit Watertown. The rest of the days will see a mixture of strength workouts (Olympic or powerlifting) followed by what we call “mini-metcons” — couplets and triplets that will stay under 10 minutes but will, quite honestly, wear your a** out. About once a week, you’ll also see a “chipper” — a longer mixture of exercises that might take you 30min to complete. In all of this, we’ll incorporate some CrossFit Football, some CrossFit Endurance, some Strength Bias, etc. — we pull from a huge pool of resources.
There is a tempo written into the programming for the month, and consideration given to a variety of factors that are too lengthy to list here. We combine all of that with your group warm-ups, skill work, and bi-monthly clinics to sharpen your skills and make you stronger and more fit. We don’t follow the CrossFit main site because we need to tailor our workouts to our membership — but we do incorporate the main site workouts into our programming.
What you won’t find in our programming is day after day of WODs designed merely to beat you up and make you puke. We’re not interested in that. It might happen once in while, but it’s not our goal. We want you to learn exactly where your limits are and then push past them, but not to the point that you injure or harm yourself. There are ten general physical skills in fitness: We want you to get better in each of them and our programming will get you there. We’ve been involved in CrossFit for a while now, we’ve been to all the CrossFit certifications, and we have access to all the top CrossFit minds. Our programming is reflective of that accumulation of knowledge and constant education by some of the best in the business. We’re not turnips who just fell off the truck. Just thought we’d explain in case you were curious!
SCHEDULE ALERT: The Friday noon class is canceled. So, there will only be a 6am class on Friday. If that poses a hardship for anyone, let us know and we’ll see about adding a class before noon.
October 21st, 2009 at 9:53 am
Victory is mine!!!
October 21st, 2009 at 9:54 am
I like to think I am a turnip
October 21st, 2009 at 9:54 am
because of davids post yesterday I can’t get that Beck song out of my head!
October 21st, 2009 at 9:55 am
because of Davids post yesterday I can’t get that Beck song out of my head!!
October 21st, 2009 at 9:55 am
So I guess I should contiune work on my 20+ page paper but I don’t really feel like it
October 21st, 2009 at 9:57 am
Cooksana and I are gonna go look at a car, then lunch…..so I guess I can work on the paper after..
October 21st, 2009 at 9:58 am
wordpress just told me I was posting too quickly.. I say screw you wordpress, why don’t you work faster???
October 21st, 2009 at 9:59 am
hmmm… so let’s see… today in gym class we did a circut…. 20 stations.. my fav was the leg extensions… I got a great burn in my knees from it lmao
October 21st, 2009 at 10:00 am
Actually it still burns.. so does my shoulder from those stupid rotator cuff things
lol
October 21st, 2009 at 10:01 am
while doing lat pull downs I once again found myself thankful for CrossFit… I mean who can up with these stupid machines anyway?
October 21st, 2009 at 10:02 am
Seriously? who thought, “hey! let’s make machines that only work partial ROM and convince people they NEED to use them to be strong!”
October 21st, 2009 at 10:03 am
it really sucks that I spent sooo many hours feelin crappy about myself in a Globo Gym, doin stupid, painfull workouts that got me almost zero results
October 21st, 2009 at 10:04 am
But now .. I know the joy of the deadlift! the joy of pull-ups! the joy (even if it is only realized way after the fact) of Fran! Yippy for CrossFit!
October 21st, 2009 at 10:05 am
I miss all my gym friends, you guys are the best buddies ever!!!!!!!
October 21st, 2009 at 10:06 am
So, In other news..
My turtle is going great! after 4 months of antibiotic injections she is like a brand new turtle!
October 21st, 2009 at 10:07 am
I wonder if anyone is going to stop me….. Chris?
Nate?
Jill?
Pam??
Rich?
Mary??
Who else might be on the computer right now???
October 21st, 2009 at 10:08 am
Lis? Jen?
David??? Nurse Rockstar????
Not a soul today…. I’m all alone on the blog
October 21st, 2009 at 10:09 am
I mean last time i did this it was like 4am .. it wasn’t right for me to keep going knowing everyonw was sleeping….
October 21st, 2009 at 10:09 am
however— I think at 10am this is fair game..
October 21st, 2009 at 10:10 am
Halt
October 21st, 2009 at 10:10 am
Whoa now shenanigans
October 21st, 2009 at 10:10 am
so whats the official record anyway? 20 posts ?? 30???
October 21st, 2009 at 10:11 am
Whoot! Whoot!! Dan the man!!! thanks 4 stopping the madness my love!! now I can get back to school work!!! lmao
October 21st, 2009 at 10:11 am
Espresso can be a very bad thing.
October 21st, 2009 at 10:17 am
hehe Lis, you know me sooo well
October 21st, 2009 at 10:25 am
Doesn’t the rockstar hold the record? At 30′ish posts?
Only good things come up of Espresso – like mixing it with a little scotch
October 21st, 2009 at 10:35 am
GAH! 26 posts before 10:30! I just checked an hour ago!
October 21st, 2009 at 10:51 am
Slackers pay in sweat on the gym floor.
October 21st, 2009 at 10:51 am
K… see Sept 16, 2009.
Lis good info here. Now, if I could only get my a** into CFW on a consistent basis to take advantage of all the hard work that goes into programming.
October 21st, 2009 at 10:57 am
K – you didnt tell me you were posting this morning!! I’m getting a few thigns done before car shopping – shall we go to stew leaonards to get lunch?
Tooner – I’m with you. Trying to juggle all the work stuff & hours (and buying a new car) really has put a strain on my consistency. I need to find a way to airlift myself from WestConn to CFW for a class & back again
October 21st, 2009 at 11:50 am
Great insightful post for new members like me. the attention to the needs of the clientele in programming sets CFW apart. Much appreciated!!
October 21st, 2009 at 12:53 pm
Yeah Bob!!! Great job dead lifting last night!
October 21st, 2009 at 1:35 pm
Seeing that we will only have a 6am on Friday…..Let’s make it a party! Come on in and meet our AM Crew! Janice, Vanassa, Pete, Jason Greg and Todd! Whooot….who’s cool…we are we are!
October 21st, 2009 at 1:45 pm
Oh — and anybody want to make some cash on Friday morning? The Kayak Guy has a truck of kayaks to unload and he’s looking for help and he’s paying! E-mail Jen if you want to make some money!
October 21st, 2009 at 1:48 pm
And I am going to the 6am on Friday! Who’s with me?
October 21st, 2009 at 2:19 pm
I’m shooting for 6am on Friday and a class tomorrow.
The CFW programming is the differentiator as far as I’m concerned.
October 21st, 2009 at 2:19 pm
@ K – nice work on the mid morning string of consecutive posts.
October 21st, 2009 at 2:30 pm
The Differentiator? Is that a series on TNT?
(Thanks for the kind words, David and everybody!)
October 21st, 2009 at 2:34 pm
Lis – I’m gonna miss you. I’ll be at PureCrossfit in LI.
October 21st, 2009 at 2:37 pm
Bummer! Enjoy PCF!
October 21st, 2009 at 2:39 pm
@David- thanks lol
@toon- you are too funny for knowing just what day I should look at lol
@Lis- I would love to help Kayak guy, but I must go to VT
October 21st, 2009 at 2:39 pm
Janice, OMG I can’t have 6am without you….ahahahag! I forgot! Your little puppy man just did 3 somersaults! It was great!
October 21st, 2009 at 2:51 pm
I should be there Friday am
October 21st, 2009 at 8:50 pm
OMG! Johnny!! that’s the best link EVER! The last 2 mins are too kick ass… it’s all totally true- and yet I love every minute of CF lmao totally worth the 5 mins!