– by Tania Tetrault Vrga

Updated Class Schedule for August

We’ve updated the class schedule for August.  A few things you will note are the addition of a new Strength class on Sundays, Wednesdays and Fridays, as well as a new Mobility timeslot on Wednesday mornings.

We’ve also made all of our 5:30PM classes specialty classes.  This is meant to alleviate and equipment and space bottlenecks associated with overlapping classes having the same programming.  Mondays will be Olympic Weightlifting, Tuesdays Kettlebell, Wednesdays Strength, Thursdays Olympic Weightlifting, Fridays Strength and Mobility.

Introducing Strength Classes

This week CrossFit Winnipeg is starting a new specialty Strength Class.  This class is for athletes who want to dedicate some time to getting stronger.  There will be little or no endurance work in this class.

Each class the coach will instruct a particular lift and the athletes will have the chance to work on that lift.  The programming will be revolve mostly around powerlifting movements, however, we are looking to add in some other work with the prowler, ropes, farmer carries and perhaps some strongman activities down the road.  More experienced athletes can also ask for linear program that they can do during that class supervised by the coach.

On our current schedule Mondays, Tuesdays, Thursdays and Saturdays have been our suggested training days for those wanting to do CrossFit with a strength bias.  We’ve scheduled the Strength classes on Wednesdays, Fridays and Sundays so that you will have a Strength option every day of the week.

Given this new schedule, there are a few ways you can plan your training.  If you want to work on getting quick strength gains and don’t mind missing out on the endurance work and conditioning, you can come only for Strength classes on Sunday, Wednesday and Friday and supplement with some Mobility or Yoga or Olympic Weightlifting.

If you want to get strong but still want to do some short metabolic conditioning workouts, you can stick with the regular classes on Monday, Tuesday, Thursday, Saturday.

As a third option, you can combine the regular classes on any of these days with the Strength Classes on the other days.  The only caveat is that if you want to work on a linear progression, you’ll need to commit to coming to Strength Class at least a couple of times per week.

The Programming

There are two main reasons to have Strength and Oly Classes.  One is to learn technical elements of the lifts.   Once we are familiar with the technique, we also need to work through a long term progression with the end goal being getting stronger or better at the lifts.

That being said, we want to cater to both those groups.  So far in Olympic Weightlifting class, we’ve taught basic technique without a long term progression in the program.  We’ve been wanting to program a progression in these classes but we’ve struggled with the logistics of this, particularly with the wide variety of skill and experience levels in the class.

Now, with the addition of the new Strength class, we saw the need to have a progression programmed into these classes so that we can get stronger.

We’ve come up with a plan for both Olympic Weightlifting class and Strength class that will give the option for newer lifters to work on the technical skills and for the more experienced lifters to work on a program.  If you are interested in dedicating a significant amount of time on either strength or Olympic lifting, please go to one of the Oly or Strength classes and ask the coach about doing a program during class.

For the Strength program, we’ll work on a variation of the Starting Strength program, with lots of squats, presses, some deadlifts, cleans, and pullups.

For the Olympic Weightlifting program, we’ll work on a Catalyst Athletics Starter program, with lots of cleans, snatches, pulls and squats.