We are in the middle of the open (three workouts finished and two more coming!). Whether you are participating in the showdowns or not, here’s a brief overview of the programming you’ll see at Crow River CrossFit. Our programming is done by Tim Thackery, Juice Athlete Compound, and provides us with the constantly varied workouts CrossFit is known for.

Typically, the programming is done in cycles lasting about six weeks where you will see progressions and variations on Olympic lifting, gymnastics skills and functional fitness. A cycle may start and end with testing, which is some of the workouts or lifts that we repeat throughout the year to measure progress (anyone want to do the 500m row if that shows up?).

During these cycles, you may notice some patterns Mondays become squat day, Wednesdays are snatches, and so on. There are also progressions based on upcoming events and skills. Much of December and January were programmed to be preparation for the Open. Starting in April and May, you’ll see variations and progressions with a lot of push-ups, pull-ups and squats getting us ready for Memorial Day Murph.

Don’t know what Murph is yet? It’s an annual CrossFit event that many gyms including Crow River CrossFit will participate in. And Murph is a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and finish with a 1-mile run. If that’s not enough, you’ll see a select few athletes add in a weight vest for an additional challenge. (And just google Murph to be inspired.) As with many events, as daunting as it may sound, Murph is for everyone! And more will be coming on Murph later!

Back to programming during the Open, as we are in the middle of it. Recovery becomes even more important. Especially if you are doing the Open workouts multiple times over the weekend. The recommendation is as your intensity and output increase, your recovery also needs to increase. Pay attention to how you feel, how your muscles feel. For many people, the shoulders need extra attention about this time. The Open workouts tend to all have elements that use our shoulders and we need to make sure we are taking care of our shoulders. Other important reminders are sleep, hydration, stress management, fueling and training. Making sure you are fueling your body for your goals and to stay healthy. Does anyone else have a little trouble falling asleep after the Saturday night workouts? Find ways to take time for yourself and a little extra care right now.

The programming right now also has a few patterns you’ll notice. The last three weeks had deadlifts progressions, working on the hinging motion. Keeping us thinking and practicing form for the deadlift, which has shown up frequently in previous Open workouts (although there’s never any guarantees for what Dave Castro will program). This week, the deadlift isn’t in, instead, you’ll find some back squats and barbell cleans. You’ll also see workouts this week that are intended for you to find a good aerobic pace and maintain that these workouts are commonly listed as “RFT” or “Rounds for Time.” You want to have a similar time and pace for each round. In contrast, is the anaerobic or lactic workouts which are very short and intense bursts, but need much longer recovery time.

You’ll see Mondays, Tuesday and Wednesdays being the more intense programming for barbells, lifting and intense workouts for the week. Then, Thursdays are featuring varied workouts using a lot of odd objects (one of the fun things to look forward to this week is rope climb practice!). And the next two Fridays will continue to be a light workout with a lot of practice for whatever elements are in the Open Workout which we will do Saturday night. Finally, after the open wraps up, our programmer has promised a fun week to deload after all the intensity and stress/nerves of the open!


Good luck and have fun with 18.4!