Programming 101: Part 3

What a WOD Thursday! It was everything that I could have hoped for it to be. More than anything I wanted people to get a little ugly today. I wanted to challenge what people believed they had in themselves and push them beyond where they thought they were able to go. You ALL succeeded. Liz and Robin both conquering a weight they felt neither could do, Bill going straight through with no break, Kyle working through the pain, Jen being Jen, and the list goes on and on. You all laid it out there and now have a taste of what you are ACTUALLY capable of doing. I believe many of you still have more in the tank, but Rome wasn't built in a day.

This will be my final installment on programming. In order to revisit the point of sharing this information with you I do it for a two fold reason. One so you have a better understanding of how it is we arrive at the workouts we do. Two, so that if anything were to ever happen that I was not around (not that anything should) you would have the knowledge, skills and abilities to continue chasing your dreams and goals of fitness. The final step beyond individual WOD creation is the addition of microcycles. These microcycles will form the basis of allowing us to go through areas of higher hypertrophy (muscle gaining), greater strength (ability to move heavy load)and greater power (ability to move heavy load quickly). All of these items will always be maintained throughout all phases to ensure we still have the variance factor involved, but the basic focus of that period of time will be geared towards a specific end. With that said it is important for us to never limit ourselves to specializing in growth in one sole specific area, but there is nothing wrong with allowing a bias to be involved with what we are doing as long as that bias continues to be fluid and flexible with our goals.

As for individual wod's.....well one can't give out all his secrets now can he.

Most of you were probably able to guess that this weeks mystery trainer was my wonderful wife Heather. She is a wealth of knowledge and an excellent programmer as you can see by this week. She approached things in a manner that I myself would not have originally thought to have and refreshed me as a result. Thank you so much for helping us out this week. Next week we will have another mystery programmer that is not Heather. I think you will enjoy equally what that person has in store for you.

PLEASE TAKE THE TIME TO POST YOUR THOUGHTS, COMMENTS AND FEEDBACK ON THIS WEEKS WORKOUTS. AS PROGRAMMERS AND COACHES YOUR FEEDBACK IS IMPERATIVE FOR OUR IMPROVEMENT. THX.

10-9-8-7-6-5-4-3-2-1

Overhead Squats (Loads will vary)

Pull Ups