We are getting ready to start our summer programming cycle and I thought I would give you some insight as to what is coming up. I think it is important, in some cases, to understand the “why” behind our programming. Our athletes continue to improve and get better and I very rarely hear any negative feedback about the programming and I appreciate that our members have the confidence in us to create a balanced, challenging, and safe program design.
Over the past 5 years I have grown immensely in my proficiency in designing effective programs for our members. I still have much to learn and there is always room for improvement but I put a great deal of thought and time into what workouts are designed for our members and I have seen some amazing results from those that are truly vested in getting better and are putting in the work.
One common theme that I have seen over the past year has been the deficiency in our squatting strength. We are going to run a pretty intensive squat cycle starting July 14th and running 7 weeks. We will be squatting twice a week, Mondays and Fridays. It is really important that we focus on the basics during this cycle. Here are some things I want you to keep in mind as we are executing this cycle.
1. Focus on Form before Loading
*As I have said over and over, I could care less how much weight we move if we are moving it in a bad position. Every rep that we execute in a bad position, it just adds to the time it will take before we can reinforce proper movement patterns.
2. Define Your Limitation
*For some of you, strength might be your only limitation when it comes to squatting, that isn’t a bad thing, we can address that during this cycle and if you commit to the program, you WILL get stronger. For others, there may be other limitations:
-Mobility (Front Rack Mobility): One of the biggest detriments to a solid front squat is your front rack mobility. If you are missing this piece of the puzzle, you will be extremely limited in your squat potential. Take the time to focus on fixing this problem. All it takes is a google search for “Front Rack Mobility” and you will have 100’s of suggestions of what to work on. Some of my favorites are HERE and HERE.
*Time To Fix This!
-Mobility (Hip Mobility): Another issue that I see and have TRIED to hammer home, with limited success, has been fixing the depth of your squat. If you are one of the many that get hounded by me constantly regarding your squat depth….it may be a good idea to take a few weeks and try and fix it. Again, there is a ton of fixes our coaches have been giving you for this problem. One of my favorites is the paleo squat which you can see HERE.
Once you find your limitation, attack it! If it is strength, focus on squatting as heavy as possible and getting comfortable with managing heavier loads. If it is mobility, create a plan to fix it. 5-6 minutes pre and post WOD, 3 days a week would be a good start..
3. Show Up
*One of the most important pieces of this also happens to be the easiest….showing up and doing the work. Don’t just come in and put a check in the box, focus on every rep.
We will be finding our 1RM next week and this will be vital for the execution of the cycle. You will have a chance to find it M-Thursday of next week. All of your numbers will come from this 1RM so it is imperative you find an accurate number. Embrace this and you will get stronger. If you get stronger, you will be better…at CrossFit and in life:)