I learned a lot by doing my own programming for a month and integrating as many benchmark workouts as possible in the process. Since CrossFit is all about intensity, nothing brings more of that than benchmarks where every second and rep counts. A WOD that you will never repeat again may not put as much pressure on the clock than one that stays in your permanent record…
Here are the most important things I learned:
1) Follow the L1 programming rules
Forcing both the variation and the combination of mono structural, gymnastics and strength elements provides more varied programming and better recovery at the same time. In this model you always build a pyramid in a 3-day on 1-day off routine. Day 1 in the cycle will be one element (like Gymnastics), Day 2 has two components (e.g. gymnastics and strength) and Day 3 has three. Days get progressively harder and the rest day will be true recovery.
2) Work on your goats every day
Scheduling 1-2 of the weakest movements to practice every day in large volume eliminates the weakness and more importantly the fear of that showing up on a future WOD. Gotta practice your weaknesses in CrossFit. Every day.
3) Mobility pays
SealFit’s teaching of daily mobility and mental focus changes the framing of the day and the workout. I may not become a yogi, but 4 weeks of warrior yoga does wonders to all XFT ills from hip mobility to posterior chain…
