Posts tagged programming
Programming - Next Level

We are making a big announcement with our programming, but we want you to read the origin of our decision first.

CrossFit Deep has always been known as having some of the "toughest" programming around. What qualifies a program as tough varies for each individual, but I venture it has something to do with one or more of the following:

  1. Daily Exercise Density (how much we do in one hour)
  2. Movement Selection (regularity of high skill movement)
  3. Energy System Selection (breadth of energy systems covered)

For the average or beginning CrossFit athlete, a lot of the above can be pretty daunting. Our members know we scale / alter workouts considerably from person to person. Even with this knowledge, showing up on a muscle up and three position snatch day can be tough. This is the first problem we want to solve.

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End of Squat Cycle Recap

Eleven weeks ago we did something completely new and implemented a full squat cycle in our Training classes. There was a lot of volume, it took up a lot of class time, and it got repetitive...

But! Holy crap did it work. The amount of personal records set was amazing. For instance, the noon class on Monday had 25 people and 19 set records. The average increase? 25 pounds! We ran the numbers for all classes and saw an average increase of 23.5# for Back Squat and 15# for Front Squat. We even had some 45# and 50# PRs which was crazy. 

For those of you that didn't hit a new record, do not despair. There is so much that goes into a maximum effort lift. It is also important to factor in training age. How long have you been lifting and coming to CrossFit? For those of you that have been training hard and maxing for many years, sleep, training time, diet, and especially mental state can all play a roll in how your max attempts go.

Our programming focus is shifting for the next few months so expect to see some more variety during the week. We will also be shifting what types of workouts fall on any given day. The only day that will remain structured is our Flat Line Friday. Expect to see more benchmarks and testing on these days.

We look forward to seeing how you all perform in workouts with your new found leg strength!

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Post Open Programming

We are so proud of everyone for making it through the 2015 Open Season! For many of you it was your first experience with The Open and we hope you enjoyed it. We know how difficult and humbling the Open can be. Remember not to derive your self worth based on your performance in a workout. Instead, derive your self worth based on how you fight, and how willing you are to put yourself in through tough situations and learn from them. We promise you will look back next year and realize that you've come so far!

Now that the Open is over, we are switching gears with our programming. Here is what you can look forward to.

  1. New Squat Cycle  
    • It's time to get back to work on increasing our strength!
    • Mondays and Thursday (make-ups can be done on other days)
    • We highly encourage you to begin logging your squat days and other important benchmarks using our comments on the website!
    • We will be tagging each workout so going back and finding your workout results will be easy
  2. #MetabolicMondays
    • Get ready to start your week off right
  3. #WeightliftingWednesdays
    • Get comfortable moving weight around in a wide variety of workout scenarios
  4. #SummerbodySaturdays
    • Pool season is here, time to pre-game the weekend properly
    • Fun team workouts that everyone can enjoy
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