Many of you have inquired about the reasoning behind our choice of programming for the gym. In the two years we have been running, we have tried a number of different cycles, incorporating more traditional CrossFit metabolic conditioning workouts at times, at other times focusing on strength with traditional periodization routines. As the strength and conditioning world – CrossFit included – continued to evolve, we always tried to provide the best programming for our members. We have attended numerous seminars and certifications as well as trained with other top athletes and coaches to help refine our programming skills and to be certain we provide our members with the best possible training. We have maintained certain criteria that we believe are necessary in choosing a direction for the gym as far as how we program our workouts. Here are a few of them:
- We will always stay true to what CrossFit was originally designed to be. Constantly varied, functional movement performed at high intensity is what CrossFit is traditionally defined as. Our WODs will reflect this no matter what direction we go.
- Strength will be an integral part of our routine. It is arguably the single most important aspect to your health, no matter who you are. While running around and perspiring an obscene volume of sweat seems like the greatest thing in the world, it cannot ever replace the importance of a sound strength program. Get strong first, then start running around like a mad man/woman and I guarantee you will see better results (and fewer injuries!).
- If Michael Phelps, Lebron James, your grandma, and Joe Piizzi walk in the door, our programming must be capable of providing ALL 4 people with the same benefit towards their health and fitness. This is where our method of scaling weight, reps, and range of motion becomes so important. Regardless of your experience and ability, we believe our workouts are suited for EVERY SINGLE PERSON. At times there is a lot of skill work that, as a result, force some of you to spend more time practicing than actually moving heavy weight. But even then time spent practicing is having a huge benefit on your muscles, your brain activity, your coordination, your agility, flexibility, and core strength. Never think that you are “wasting time” because you aren’t able to “do more weight.” Therefore, like I said, our workouts are designed to benefit ANYONE and EVERYONE.
- Fun. It has to be fun. And while running 1 mile than ripping off 40 chest to bar pull ups or 3 rounds of a 500 meter row and then 75 double unders might not seem fun to some, we all know that it is EXTREMELY fun. The challenge, the anxiety of how much the workout will “hurt”, the thrill when you are just a few reps away from finishing, and then the ultimate satisfaction when you are done… oh hell yes the WODs are fun.
Josh and I have programmed for the gym for some time but have recently used the programming from Outlaw CrossFit in Alexandria, Virginia. Created by Rudy Nielsen, Outlaw CrossFit was one of the first CrossFit gyms established… ever. His longevity speaks volumes to his success and his experience with various programs and methods has helped him fine tune his programming skills to become what many believe is the best in the business.
What Josh and I loved about the programming was the inclusion of assistance exercises to help train and practice the Olympic lifts (snatch and clean & jerk). We value these movements a great deal and we believe this programming to be the most effective way to help our members progress in both skill and strength in these movements.
The success of Outlaw CrossFit members has been jaw dropping, as countless people with 9-5 jobs and regular careers were putting up staggering numbers in the gym. The years of tinkering and data acquisition has allowed Rudy Nielsen to put together a very solid strength and conditioning program that can turn just about anyone into an absolute beast. It takes the bar and sets it so much higher than we ever thought. And you know I LOVE THAT. Now the “average Joe” doesn’t have to be so average any more.
And that is exactly what we want for all of you here at CrossFit Koa. We do not want mediocrity. We do not want you on elliptical machines mindlessly passing the minutes away. We want to erase any doubt in your mind – come into our gym, do what we tell you, work your butt off, clean up your nutrition, and watch your life change before your eyes.
We will continue with this programming for a while as we are very satisfied with how it has benefitted our members overall goals towards health and fitness at all levels. In time, there will be new trainers who emerge with slightly different programming that many will swear is the “next best thing”. Josh and I will research it, test it, and if we love it, we will bring it to the gym. But rest assured there will always be barbells in your hands. There will always be a pull up bar waiting for you above your head. And there will always be a sidewalk waiting for you to run on it.
As the saying goes, the more things change, the more they stay the same….