Programming Ideology
At BWCF, we believe in writing all of our own programming so that we are more connected to our community and programming for OUR specific needs. We input all of our workouts into Beyond The Whiteboard (BTWB) and utilize data from the posted results to better understand our athletes needs for future cycles. Our workouts are posted to our website WOD BLOG and then pushed to social media for anyone interested in following our journey. All athletes with a recurring membership get access to BTWB free. If you would like access otherwise, you can access to the BTWB app with our daily workouts for just $7/month by clicking here (normal BTWB access is $8+ tax/mo so you can save by simply signing up through us).
We feel the best approach to fitness is following a constantly varied program focusing on General Physical Preparedness (GPP). This means we blend the 10 physical skills listed below into our workouts throughout any given week.
Cardiovascular/Respiratory endurance – The ability of the body’s systems to gather, process, and deliver oxygen
Stamina – The ability of body systems to process, deliver, store, and utilize energy
Strength – The ability of a muscular unit, or combination of muscular units, to apply force
Flexibility – the ability to maximize the range of motion at a given joint
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
Speed – The ability to minimize the cycle time of a repeated movement
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement
Agility – The ability to minimize transition time from one movement pattern to another
Balance – The ability to control the placement of the body’s center of gravity in relation to its support base
Accuracy – The ability to control movement in a given direction or at a given intensity
Finally, at BWCF we break our year into “cycles” of workout programs with a GPP base but skewed towards a specific physical skills improvement. These cycles are programmed by our owners/managers and are typically alternated so that athletes get a good balance of workouts while minimizing programmer bias. These cycles usually start with benchmark workouts/test pieces which are then retested at the end of the cycle to measure efficiency.
Below is schedule and info for our upcoming cycles
OPEN PREP
1/2/2023 - 2/11/2023 Programmed By: Weston
Open prep is meant to prepare you for the upcoming 2023 Open, an annual worldwide competition consisting of 3 to 5 weeks of fitness with 1 workout released every week. CrossFit Inc. usually releases workouts every Thursday and requires scores to be submitted by the following Monday. The open will challenge your strength, skill, endurance, and mental fortitude and match your results against thousands of others across the globe. BWCF uses this as an opportunity to engage our community and form intra-gym teams to compete against each other.
This cycle focuses on retesting prior open workouts to give athletes an idea of the movements and challenges they may face this season. Below is a picture outlining the cycle strategy.
MONDAYS- Olympic lifting technique work followed by open retest that includes Olympic movement or max lift
TUESDAYS- Skill couplets to work on learning new skills or increasing endurance on those skills
WEDNESDAYS- Strength maintenance alternating between the 3 main power lifts (Squat, Deadlift & Pressing)
THURSDAYS- Flush workout meant to clear out lactic acid/soreness followed by stretching/mobility work
FRIDAYS- priming workout to refresh a specific skill and warmup for a skill based open retest workout
