2025 New Programming block
2025 NEW PROGRAMMING BLOCK
Going into 2025 our programming will become more structured so all our members can get the absolute most out of their training. Whether you train 3 times a week or 6 the new structure will allow you to get stronger and fitter, plus develop your skill you require, while also have a dedicated "functional strength" day to allow your body to Improve performance (and aesthetics) and have a mid-week set day to take off less intense cardio.
These classes will be just like current format with a strength/skill followed by a Metcon - the only difference is they will be on set days.
WEIGHTLIFTING - 1 Technique style weightlifting day a week on a Monday OR Friday - 2 clean day and 1 snatch day every 3 weeks.
PRESSING/SKILL - 1 upper body (bench/shoulder press/jerk) or skill (gymnastics) day per week on a Tuesday or Thursday - 2 upper and 1 skill every 3 weeks
SQUAT/DEADLIFT - 1 squat or Deadlift on a Monday or Friday - 2 Squat session and 1 deadlift session every 3 weeks.
Note - weeks we "technique Clean" for weightlifting there will be at least 1 Metcon with snatches, weeks we Squat there will be at least 1 Metcon with deadlifts (or another hinging movement) etc
ENDURANCE - 1 day per week will be our longer endurance workout either Tuesday or Thursday. Just like our current "long Metcons" think 30-40 minutes CHIPPER style and long and lower intense WODs.
FUNCTIONAL STRENGTH - Every Wednesday This will be a very different class from a "traditional CrossFit" session. (and very different from the Thursday 6.15 strength session.)
This session will focus on whole body functionality (upper and lower body) - will be at a faster pace than traditional style strength workout will lots of strict work and supersets and minimal (some weeks none) cardio.
Read below to find out more about why we have added this session. ( Taken from Muscleandstrength.com)
Shoring Up Common Weaknesses
Now, let’s break down a few of the more common weak links in the traditional lifter when it comes to strength. This isn’t an exhaustive list by any means, but will serve to point out some unknown problematic areas that will directly affect other lifts regarding strength and development.
The posterior chain: the posterior chain comprises all muscles comprising the back area of the body, functionally speaking. The traps and posterior delts, all back musculature, lumbar, glutes and hams make up this often neglected area. Over worked pecs and underworked lats, for example, can pull the shoulders forward, concaving the chest. Weak hams and glutes can hinder not only the development of the quads but also the performance on squats and other lower leg moves.
Overhead pressing: Real, full range overhead pressing is a rare site in most gyms these days. A properly performed overhead press provides the entire shoulder girdle with stability and strength that will carry over into other lifts such as bench presses, pull-ups and rows.
Stabilization and core: Your ability to stabilize your body serves to provide you with whole-body control and strength. Developing and strong core is key when you need lower back strength and a steady trunk.
Lower body range of motion: Half and quarter rep squats will get you nowhere fast. Limited ranges of motion are most common amongst lower body lifts. Developing muscle through a full range of motion will strengthen that muscle through the entire scope of its function.
Unilateral training imbalances: Utilizing too many machines and bilateral weight movements will eventually develop imbalances. One leg, hip, arm or shoulder stronger than the other will not only spell injury down the road but also significant strength differences from one side to the other. Unilateral training will quickly build balanced strength.
Bodyweight strength: the average persons ability to manipulate their bodyweight with purpose and control is rare. Real-world strength requires some form of bodyweight training including core development which is essential.
My goal is to get you all super fit and strong in 2025 and also make your body bulletproof to avoid injuries and help you recover from current ones.
Finally Thomas Howlett 6.15 Thursday strength class will continue in 2025. Tom and I have put together a nice tight structure with set 8 week plan/goals around some big compound lifts.
Your first 8 week block you will be focussing on Squats and bench/pressing. finishing with test at week 8.
Your second 8 week (starting March) will be deadlift and back focussed.
The new structure will allow you to build over the 8 week "progressive overload" and get the best bang for your buck over the hour with Tom. There is no requirement to do every week, the structure will allow people to jump into any session.
As usual if you have any questions just reach out to me or one of your coaches - look forward to a massive 2025 for you all.