2017 at CrossFit King of Prussia

Last year as we entered into 2016 we evolved our programming to seek improved performance out of our athletes. We wanted them to improve in regards to increased strength, decreased times in benchmark workouts and increased proficiency in gymnastic skills. We laid out plan for the year and worked diligently towards this goal.

We succeeded, our athletes who consistently attended classes saw increases in performance, lifts and gymnastic skills, and therefore they increased their work capacity across broad time and modal domains, (the goal of CrossFit).

From 2016 on average our athletes had the following improvements in our "Test day" benchmark workouts and lifts:
Annie (0:43)
Christine (3 EMOM rounds)
Christine (1:38)
Elizabeth (1:55)
Fight Gone Bad (27 reps)
Grace (0:31)
Jackie (1:01)
JJ (3:08)
Karen (1:30)
Nicole (14 reps)
3RM Deadlift (29 lbs)
3 RM Push Press (13 lbs)
15 RM OHS (14 lbs)
(the final data for DT, Nate and 3 RM Front Squat will be available soon)

As we move into 2017, we will yet again be improving our programming to get the best results out of our athletes.  We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 12 NEW benchmark workouts, 6 lifts and 10 skill benchmarks programmed on a rotating 3 month cycle

2. Consistent retesting of benchmarks

3. The incorporation of a strength and MORE metcon into our one hour 1-2x per week

4. Gymnastics skill work 3 times per week with a focus on testing these skills

If testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

This plan will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains, movements, and ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog.

Join us in 2017. Create a New You today!

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