I guess I cannot really call this a frequently asked questions post about the changes to the class structure and the strength training, but some of these questions have been asked and most are questions you should be asking or will eventually have.
The class warm-up time:
Q. Are we really only getting 5 mins to warm-up?
A. This was briefly covered in the first post but worth repeating and clarifying here. We will have a very basic, general warm-up posted on the board each day. This is meant to get you moving, get the blood flowing and get the body temperature up. It should only take a few minutes to complete. It would be good for you to come in a few minutes early to start this and include any other loosening up you may require to get ready for training. This part of the warm-up will end promptly at 5 minutes after the class starts. So yes you only get 5 mins to complete the basic warm-up, but we will follow the basic warm-up with a coach led more specific warm-up. This will include more specific mobility work and dynamic stretching for the day’s training. This portion of the warm-up will last for 10 minutes. So all in all we will be doing 15 minutes of warm-up/mobility work. Please come to class ready to start your 5 minute general warm-up right away and have it done promptly at 5 after the class start time.
A. We have been wasting too much time on the warm-up portion of class, sometimes dragging it out 20-25 minutes which is cutting into actually training and skill work time.
The strength training time (SWOD)
Q. Why are we dividing the classes into levels for strength training?
A. Strength is important. So important that we feel it is necessary to dedicate a portion of the class to building strength. We need to divide the classes into levels because everyone is at a different level of experience with strength training. Someone who has little experience (less than a year of regular strength training), or is lacking in basic overall strength needs a different strength training plan than someone who has more experience.
Q. What is a SWOD?
A. SWOD stands for Strength Workout Of the Day.
Q. How do I know what SWOD I should be doing?
A. Everyone who is just starting with us or who has little expience with regular strength training will be following the Basic SWOD. In previous posts I called this the beginner level. But really it should be called the Basic level. It is a basic strength training template designed to help build basic overall strength in someone who is lacking regular training experience or who has not reached an intermediate level of strength in the basic lifts. We will be using the Basic Strength Standards Chart created by Mark Rippetoe and Lon Kilgore to determine which SWOD program you will be following. Click Here to see the chart.
Q. I have been doing CrossFit for several months and don’t think I am a “beginner”. Why do I have to follow the beginner program?
A. Again I should not have referred to it as a beginner level. It should be classed the Basic level. If you are not an intermediate or advanced lifter as indicated by the Basic Strength Standards Chart, you need to follow the Basic SWOD program until you reach the intermediate level. This is for your own good, you will progress faster or more steady on the Basic SWOD program.
Q. I am intermediate or advanced in one or two of the 3 basic lifts (Squat, Press, Deadlift), but not all three, can I follow the Int./Adv. SWOD program?
A. No. This is indicating an imbalance in basic strength. You need to work to get all three of the basic lifts up to the same level. Following the Basic SWOD program will help you do this.
Q. What days of the week will we be doing a SWOD?
A. Monday, Tuesday, Thursday and Friday.
Q. What about Wednesday?
Q. I only come 2x/week (or 3x/week), will still see progress?
A. Yes. Obviously someone who is in the gym for all 4 of the SWOD days will progress faster in the program, but I have arranged the template to ensure that even those coming only 2x/week will have a chance to hit all of the basic lifts more than once a month. It will be up to you, however, to track your training and make sure you hit the gym on days that we are doing the lifts you really need.
A. Wednesday is reserved for our benchmarks, longer WODs, and extra skill work time.
Q. How long do we have to complete the SWOD?
A. We will set the clock for either 15 minutes or 20 minutes for the SWOD portion of class. This will give you enough time to get your lifting done if you get after it and make it happen. With the two different levels of SWOD (3 levels after the first 6 week period), not everyone will be using the same equipment. You need to have your lifting done AND weights put away within the allotted time, this will ensure we have enough time for needed skill work and additional set-up time for the WOD.
Q. On the SWOD days, is that all we will be doing in class?
A. NO, we will still be doing our CrossFit WOD each day. Not much different than what we already do, just a little more structure to the program.
Hopefully this answers some of the questions you may be having. Please be sure to read tomorrows post with more specifics of the SWOD program. I will answer some questions about what starting weights to use for your lifts etc…
Thu, February 28, 2013
by Matthew Wade