Jan 31, 2010 Comments Off
Great, big, beautiful Sunday!
Hey, folks –
Some changes are set to take place this week. Here’s what you need to know:
1. There will now be a 645am class on Wednesdays taught by Warren.
2. 530p classes on Monday, Tuesday, and Thursday and Friday night at 6p will be designated Level 1 classes. We are offering this in place of ON RAMP classes (which will be put on hold while we try out the Level 1/2 format).
3. Also, please note all the new events listed on the side of the blog! We’ve got a Nutrition Seminar, Rock Climbing, and a day of Running Filming going on!
What does Level 1 mean?
Anyone can attend but this session is intended for members who are relatively or completely new to CrossFit. The intensity will not be scaled but the volume of the given WOD for everyone else will be scaled. We are doing this to take more time to focus on the movements at hand and to allow the newest members the same courtesy and learning environment that every here once had as a new person – you were given very personal instruction and slowly introduced to the level of skill that most of you currently practice.
Here is an example of how programming will work:
Last Thursday’s WOD was:
Deadlifts, 2×5
Chin-ups, 3×15
4 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)
For the Level 1 class this might look a little more like this:
Chin-ups, as a warmup – set band abilities, complete a few reps with varying grips. Record.
Deadlifts – take ample time to review the skill and work up to completion of 3 x 5 with moderate weight. More advanced trainees may complete this with heavier weight or simply work on speed.
Then, 4 sets; no rest:
5 DB power jerk
5 DB split clean (per leg)
So as you can see – it’s not less work so much as more focused on giving every member a chance to learn and focus a little more and not feel overwhelmed by the sheer volume of too many movements too fast.
All that said, we need your help in making this work for everyone! Please let us know (via the comments, email, or in person) what you think of the new programming and how you think we might be able to improve it! We’re a Tribe and this means NO ONE GETS LEFT BEHIND! So – help us help you – let us know what you’re thinking and what you need.
Post questions, thoughts, and diatribes to comments. 
