At CrossFit Coordinate we strive to keep our days constantly varied and functional…basically the literal definition of CrossFit. That can sometimes be challenging given that athletes typically like to focus on either building strength or improving metabolic conditioning, but not both.
A Balanced Approach to Programming
Our approach is to balance what members ‘want’ to do versus what they ‘should be’ working on by addressing the needs of all our athletes through our multifaceted approach to daily programming. Our eight-week programming cycles generally include a press, a squat, and a pull movement along with a flex focus – either a monostructural (i.e. running, rowing, etc.) or skill-based movement (i.e. pull-ups, double unders, etc.).
Range of Motion vs. Strength
The number one goal with each cycle is improvement in the athlete’s range of motion and movement. Developing solid foundational movement is hard but arguably more important than overall strength with a limited range of motion. Only when an athlete performs the movement with solid technique should additional weight be considered. This is a difficult concept for athletes to grasp, but when ignored can often lead to injury.
Proper Movement Matters
One of the most common misconceptions that I hear in conversations with athletes is the idea that CrossFit causes injuries. When I ask them to show me an air squat, a relatively ‘simple’ movement, their technique is often incorrect. As with any sport or fitness endeavor if athletes are never shown proper movement standards or aren’t held accountable by their coaches, injuries can possibly occur. Our trained coaches help athletes make progress and achieve their personal fitness goals while maintaining the integrity of the movements.
Programming Tailored to Our Community
At CrossFit Coordinate we also understand that solid programming is not a ‘one size fits all’ approach. We take into account our community demographics and program accordingly. Some CrossFit gyms have a competitive focus and might regularly program more advanced gymnastics and heavy barbell movements. We take a more strategic approach with programming that includes those movements while still supporting athletes with multiple scaling options to meet them at their fitness level.
Providing solid programming that leads to measurable results is important to us. We continuously work to improve our programming to fit the needs of our members based on feedback and data collected from Wodify, an app our athletes use to track and record their progress. By modeling our programming after individuals who have been involved with CrossFit since its inception and who specialize in the core CrossFit methodology, we stay true to the original programming vision of CrossFit.
Check out our latest 8-week programming cycle – The Centaur. Interested in learning more? Sign up for a No Sweat Intro today!
