Our program at CrossFit North Vancouver is client centered and community driven. We strive to bring CrossFit to everyone regardless of their age, experience, or fitness level. Founder of CrossFit Inc, Greg Glassman, said it best:
The needs of Olympic athletes and our grandparents differ by degree not kind. Mountain bikers, housewives, and doctors have found their best fitness from the same regime.
Each new member of CrossFit North Vancouver must participate in our Foundations Program. This program introduces CrossFit movements and focuses on the mechanics and consistency of these movements before adding the key component intensity. Time is spent on the basics of:
- Olympic weightlifting
- kettlebell training
- preparation, and recovery.
Once finished foundations, members are welcomed to our CrossFit program.
Our CrossFit Program
Our program is designed to bring the most gains to everyone in class whether it is their first day or they have been doing CrossFit for years. Our daily workout or WOD (workout of the day) is broken into Preparation / Mobility, Skill / Strength, Conditioning, and Recovery / Mobility. What people have come to expect as a CrossFit WOD would be our Conditioning portion of class. Below is a description of each portion of our program.
PREPARATION / MOBILITY
The focus is on joint, muscle, ligament/tendon, and cardiovascular systems. The idea is to warm them up and prepare them for the the skill/strength and conditioning portion of class. Most classes start this way and some days there is an additional prep/mob section before the conditioning workout.
SKILL / STRENGTH
The focus here is building skills and building strength. Sometimes this is one and the same depending on an athletes abilities. We run cycles of 8 weeks with different focuses. Week 1 is an opportunity to establish where peoples skills and strengths are and recommend a group to train in during the cycle. Week 8 allows us an opportunity to re-test the individual and provide evidence based results. Each of the following groups are designed to bring out the best:
This group focuses on the basic gymnastics and barbell movements. Movement is everything and the goal is to create a perfect movement pattern which will act as a foundation for the more complicated movements.
Moving from the basics to more intermediate movements and strength progressions. The mechanics have been set and it’s time to start adding volume.
Once mechanics and consistency have been met we can add intensity. This can be higher difficulty movement, more volume, heavier loads, or increased output. Intensity comes in many forms and is relative to each individual.
During a cycle a member may start in the mechanics group and move into the consistency group after a few weeks. There will also be multiple facets to a cycle and a member may be working in the mechanics group on a muscle up day and the intensity group on a snatch day. This allows us to personalize everyone CrossFit program within a group setting.
This section of class is what people often refer to as the “WOD” or workout of the day and has been made famous by crossfit.com. Our conditioning WODs are split into two streams. Fitness and Sport. Both streams fit the definition of CrossFit, “constantly varied, functional movements, performed at high intensity”.
This is where members start and it’s often enough for most members providing broad, general, and inclusive strength and conditioning. Basic/Intermediate Movements, rep schemes, and duration will be used to achieve maximum results.
The sport stream is for those that wish to compete in the CrossFit Games or use CrossFit as a tool to become better at their sport. Advanced movements, rep schemes, and duration will be used to achieve maximum results.
The 8 weeks of conditioning workouts in each cycle will be planned out; however, this does not mean that a person must always choose one stream or the other. Similar to the mechanics, consistency, and intensity groups members may choose from time to time to try the other group. Most days there will be two conditioning workouts, but, there will be days where there may be one or possibly three.
RECOVERY / MOBILITY
Cool down and mobility work at the end of a class will lead to better recovery from workouts and provide members an opportunity to workout more often. This also helps reduce soreness, fatigue, and injury.
HERE IS AN EXAMPLE WORKOUT OF THE DAY
Dynamic Leg Swings
Arm Bar KB Stretch x3 x2
Turkish Get Up KB x3 x2
Russian KB Swing x10 x3
Front Squat 3,3,3,3,3
(adding weight as long as mechanics allow it)
95% x1 x3
Complete 10 Rounds for time:
*18min time cap
Complete for time:
*18min time cap
2 min Skipping
2 min Shoulder Stretches with band attached to rig
2 min Lacrosse Ball to chest/shoulders