KNOW HOW OUR CROSSFIT PROGRAM WORKS

From Wezone we want to share the how and why of all the training we design every day for our community.

CrossFit is a sport whose motto is “prepare for the unknown” and is often identified as an activity that flees from the routine. This may lead us to think that behind the programs there is simply randomness in the exercises, but nothing is further from the truth, since pursuing the goal of preparing our athletes to be as complete as possible implies promoting a generalized and continuous improvement in many physical qualities. And that requires a properly planned strategy.

 

WHO IS BEHIND THE PROGRAMMING?

We believe it is important to highlight that our team is made up of professionals from the world of sports, with many years of experience in different fields, including people with degrees in physical education, dieticians, weightlifters and CrossFit coaches with CFL3 certifications (the latter in particular, it is designed to improve the quality of training delivered in the box, so that athletes train safely and effectively).

On the other hand, good programming also requires good execution in class. It would be of little use to put on paper the best designed planning in the world if the coaches did not know how to adapt it to each situation during the day to day in the box or guide the athletes during training.

Since this point is of vital importance to us, we follow an internal training program seeking that our team is always up to what the Wezone community needs, with the aim of maintaining continuous improvement in order to always provide the best possible quality. in our service.

 

KNOW THE 3 OBJECTIVES WE ARE PURSUING

Fun. That’s right, we do not conceive a CrossFit class without this factor. We know that for many of our athletes, the time they spend in the box with their training partners is a time of disconnection. We would love that the people who make up our community can say that the time they spend in Wezone is the best of their day.

Effectiveness. “A lot is not better. Better is better.” This phrase sums up the vision we have in the team and how we like to do things. We prioritize designing a logical plan over a long plan, looking for it to have a specific structure according to previously set objectives. We develop this point a little further below.

Adaptability. Among our clients, there are people of all sexes and ages, some with a lot of sports experience, others who return to active life after many years unemployed, even people who start training for the first time. There are also people with injuries or other physical limitations who need specific attention.

We are aware of the diversity of our community, but this is not an impediment, since, as we mentioned in the previous section, our staff has the necessary knowledge to adapt the exercises to the needs and situation of the athletes.

Our goal is that each person who passes through the box, manages to squeeze their abilities to the fullest. The level of effort that each one can contribute varies according to the person, and the coach will seek to accompany the athlete so that he or she is the one who, in a safe and progressive way, seeks his or her own limits.

 

VARIABLE YES, BUT ALSO STRUCTURED

As we mentioned above, our programming seeks to meet the objective of guiding athletes towards balanced work, improving the different physical qualities in a general and constant way.

We simultaneously work on metabolic improvement, strength gain, technical skills and cardiovascular performance. Around these improvement objectives, we build the training sessions, structuring the programming by work blocks, which vary over time depending on which objective we set as a priority.

We divide the structure of the program that we carry out into 3 large blocks, which can be viewed as layers on which we are building:

the macrocycle. In this six-month block, we follow the following sequence: First, a season focused on accumulation work, where we seek to develop the base, which is strength work, along with long and technically simple WODs. Later comes the period of transformation, where we seek to take advantage of all that previous work, in more complex elements such as weightlifting or gymnastics. Finally, comes the so-called completion period, in which the objective is to carry out sessions more typical of this sport, with fatigue work and shorter training sessions.

the mesocycles. Once we know how we are going to organize these six months of work, we design its content in smaller blocks, developing the mesocycles. In this case, we seek for a month the development of a specific capacity determined by the period of the macrocycle in which we find ourselves. Here we have the objective of giving a greater load and priority throughout the weeks to the element to work on (basic strength, weightlifting, gymnastics, etc.) changing the load level month by month, looking for a progression.

the microcycles. Knowing the general idea and how it is going to be developed, we divide the programming into even smaller blocks, called microcycles, which in our case have a duration of one week. Based on the objectives set in the previous blocks, we designed the work week so that the work is balanced throughout the days, so that both those athletes who come daily and those who come with a longer cadence have a exposure to all types of work. In the same week we seek that movement patterns are not repeated from one day to the next and that the style, duration and selection of exercises is varied.

 

In short, each of the sessions developed in Wezone is included in a long-term plan and all of them shape a program whose main objective is the complete development of the athlete in an environment of community, camaraderie and fun.