The Best Part is the Previews
I don’t know a single person who goes to the movies and does not enjoy seeing previews for all the upcoming movies. It does not matter if it’s more than a year away from the release date. Once you see those few intense scenes, hear the ominous music, meet the epic heroes and fearsome villains for the first time the anticipation builds for the movie and increases the odds that you will see it when it’s released.
At Wells Street Fitness, our Skill Preview for the week may not be a big budget production, but it serves the same purpose and should instill that same sense of anticipation. Every Saturday we post the skill preview at 8:00am and it looks something like this:
Monday – Clean and Jerk
Tuesday – Shoulder Accessories, Hero WOD
Wednesday – Deadlift
Thursday – Bar Muscle Up
Friday – Front Squat, Single Leg KB RDL
Saturday – Partner Workout
The primary purpose for the skill preview is for people who come 3x or less per week for whatever reason. We want to make sure they are able to vary the skill portion of the workouts and allow them to experience every different skill. Not only do we vary the skills week to week but we vary which days they are. One week Deadlift might be on Wednesday (see example) and the next week it might be on Tuesday. That way someone coming Monday, Wednesday, and Friday to the gym will be able to experience different lifts.
This also allows people who come in for open gym or workout on the weekends on top of their weekday sessions to plan what to do on their non-programmed days. Someone looking to workout on Sunday would probably not want to do heavy Clean and Jerks because they are also programmed for that Monday (see example). Repeating skills is never the end of the world, but variation in the skill exercises is important to making progress, staying injury free, and avoiding boredom with your workouts.
What Not to Do
Don’t avoid movements and exercises you are not proficient in. Just because Thursday is Bar Muscle Up day doesn’t mean that should automatically be your off day for the week. It is just important to work on your weaknesses as it is to continue to work on the movements you excel at. One of the best aspects of CrossFit workouts is that the skilled movements can often make or break your performance in a workout. You are rewarded for being good at Double Unders while your overhead pressing may really slow you down. The challenge of the workout begs you to continue to improve on your weaknesses in an effort to prepare you for anything that might come your way or “practice makes perfect.”
Finally, just like you get excited for that action movie with your favorite actor or actress, certain workouts will really get you excited to come to the gym. You think about it all day and look forward to getting to the gym and giving it your best effort. Anything that gets your excited to get to the gym after a long day is a good thing. Use that. It’s important to find things you like, find things you are good at, find things that make you happy because those are the things that keep you chasing your goals and prioritizing a healthy lifestyle day after day.
If you are unhappy with your workouts or looking for a new challenge, schedule a FREE one-on-one session with one of our coaches. Take that first step towards establishing a healthy lifestyle!
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