Programming at HCS

Brief video at the bottom

Our programming takes the traditional CrossFit methodology of having one Workout of the Day (WOD) that we focus on and we build the class around that workout. This approach has proven to build a better foundation for athletes and gives our coaching team the opportunity to properly run classes.

One WOD vs Strength WOD and Condition WOD

While some experienced CrossFit athletes may be used to doing a Strength WOD and a Conditioning WOD in the same session, we’ve noticed that this starts to shift athletes toward weightlifting before developing a sense of body awareness through gymnastic elements. This positions the athlete in a place where the importance of moving heavy weight may supersede the ability to put themselves in a good position without weight. By programming one workout that is constantly varied, we are able to challenge and grow athletes in various modalities. Doing one workout trades high daily volume for more consistent intensity throughout the week which decreases the chances of overtraining which leads to injury and increases overall fitness.

We also decided to use a single WOD programming to build a cohesive narrative for the class that starts with the warm up and all flows to achieve the goal for the days workout. Our typical structure for a class is: warm up, movement prep, technique/ accessory session (can be before or after workout) then the WOD. It is made clear from the start of class what the class will be working towards. Every element of class is made to improve the athlete for the day’s task. Days where multiple elements are programmed for the WOD, athletes will go through the progressions to learn and sharpen their technique. If the athlete doesn’t have the skill to perform the workout as prescribed, we offer a proper scale that helps the athlete improve while still achieving the day’s goal. This focus allows our coaches to assist every athlete in the class, from beginner to the seasoned CrossFit athlete. Days where there is only one element (ie Front Squats) athletes will be given enough time to warm up, understand their positions, and move heavier loads without having to sacrifice their rest. Accessory work and cool downs pertain to the movements programmed for the day.

This program is what’s recommended by CrossFit HQ and has been backed by many of the top CrossFit coaches and athletes in the industry. We train beginner athletes to the fire breathers. It is a constantly varied, goal oriented program that uses functional movements performed at a high intensity to increase work capacity over time. This is CrossFit at its core. Check out a class and see what it’s all about.

Intended Stimulus

Before the warm up starts, there is “whiteboard talk” which is a brief discussion of the workout, the skills we’ll be going over and the intended stimulus for the workout. This declaration of the the intended stimulus (goal) helps focus the athlete for today’s task. Examples of common parameters used to help achieve the intended stimulus is a time cap, goals for number of rounds or reps and recommendations on times to finish rounds. The intention is that everyone doing the workout achieves the same stimulus regardless of scaling movements. This also allows our program to challenge all athletes, from beginner to CrossFit Games competitor.