On Crush Week
By Chris Fox
In the coming cycle, you’ll notice the conspicuous absence of “Crush Week,” the week of programming that has served as an end cap to programming cycles for over 5 years now. The initial intention of Crush Week was to throw down a bit, get outside our comfort zones, and have some fun with longer “Hero-“type WODs that at the time we didn’t really have the resources to run on a regular basis. In many ways it would also serve as a “testing” week, where we’d use these longer-heavier-higher skill metcons to measure improvement of particular movements that we’d trained for the weeks leading up to it. It’s generally always been a week of high volume and intensity, sort of like our own little CrossFit Games, but has presented a challenge for us regular Janes and Joes to properly recover from. You can probably get away with going from doing “Morrison” at 6am directly into sitting at a desk for 6+ hours and be just fine within a day or so. Doing that for 5 days in a row, however… not so much.
While many of you vocally supported Crush Week and looked forward to it, we realize that as many of you silently (and some not so silently) dreaded it and would regularly find reasons to miss those weeks. We get it, Crush Week was brutal. As we ask all of you to do day in and day out, we’re constantly learning, evolving, and changing. In terms of our group class programming, we’ve become increasingly suspicious of the actual training value of Crush Week (as opposed to the perceived value) and feel it’s time to experiment with leaving it out for a while. While lots of people do find a 5-day beatdown “fun,” we feel we can be smarter and space out “crushing” workouts more evenly rather than save them all up for one full week.
The nuts and bolts of a group class programming cycle will look pretty much the same, and if you’re a bit newer to CFSBK, or generally just show up and take each day as it comes, you may not even notice a difference. Most classes will follow the general template of:
DROMS/Warm-Up > Strength/Skill Training > Metcon Prep + Metcon
We’ll still program in mesocycles, using those 6-10 weeks to practice and build strength, skill, and competency in a few chosen movements. We’ll still program regular metcons and not-for-time work of varied mode and time domains to improve conditioning and recovery. The removal of an entire week of Crush Week workouts allows us to now pepper in some of them throughout the cycle while giving space in the preceding and following days to better accommodate for them. This is to say that programming at CFSBK is not about to get easier, just a bit smarter.
As always, we deeply appreciate your trust and commitment to being a part of the process here and value your feedback. If you have any thoughts you’d like to offer on either programming or other aspects of the gym in general, please take a few moments to do so by clicking the link below. Thank you!
We’ve got some fun stuff going on at the gym this weekend, and you don’t wanna miss it! Here’s what’s happening:
- Friday night, during Open Gym, we’re running a cornhole tournament. It’s super fun and easy to learn. The fun starts at 6:30pm!
- During Sunday’s Open Gym hours, we’ll be showing the final events of the CrossFit Games on our big screen at 597.
Yesterday’s Results Board: “Run, Cindy, Run!”
Teen Loses Half His Body Weight, Offers Advice to Peers CrossFit Journal
Emotions of the 2018 Regionals CrossFit Games (video)