Monday, March 12, 2012

Format Changes

Changing the format up a little bit from here on out. Two reasons behind the change: first, for the new person, it might not be clear why I split up "work", the "WOD" and the "post" the way I do. The second reason is quite simply to distinguish our programming and, perhaps more succinctly explain what I hope to accomplish.

I have found that leaving the "WOD" separate from the rest of the daily workout led people to believe they were not tied together. In otherwords, people participating in the program were inclined to leave out the work portion of the daily workout and skip right to the (formerly) "WOD".
I will begin today posting the workouts as follows:

Base - The Base is the warm-up which you should do everyday, down day or not. Keep the body moving and limber. This may not be posted everyday; usually only on the days I feel it would be prudent to address specific areas.

Heavy - This combines two of the elements of fitness; Strength and Power and is the weight lifting portion of the workout. While the format is not STATIC each week, these basic elements will be included. As an example:
  • Monday - Upper Body / Overhead
  • Tuesday - Shoulders / Arms
  • Wednesday - Abdominals / Hips / Glutes
  • Thursday - Down Day
  • Friday - Upper Body / Overhead
  • Saturday - Legs / Abdominals
  • Sunday - Shoulders / Arms
The cycle will always be 3 days of work, 1 down day.

Intensity - This element is the portion of the workout that gets your heart pumping and the blood flowing. In the Intensity section, the workout of the day is set around several general aspects of physical fitness including: cardiovascular endurance, speed, stamina, agility, balance, accuracy, and coordination.

Generally speaking this part of the workout will be AMRAP (as many rounds as possible), AFAP (as fast as possible), the Tabatas, etc. Look to this section for the endorphin injection!

Reset - The reset portion of the workout is designed to address the necessary cool down and typically will focus on opening up the core, maintaining flexibility in the joints, and providing general maintenance for major joint structures.

If you have any questions, please don't hesitate to ask in the comments below!