Who, What, Why? Inside CFA Programming with Perrin Behr

Mar 10, 2020 in Blog

Hey guys! We know you’ve had questions about our new programming with Perrin Behr – so we’re bringing her to you “in person” below, with a detailed explanation of her programming philosophy, and what and why we are doing at CFA! We hope you enjoy this detailed look at all of the thought that’s going into every WOD you do. As always, please keep reaching out with any questions on your mind!

Programming Philosophy

I believe the expression of movement through fitness is a lifestyle. In order to create change, it must be done consistently, and with purpose. As individuals, our goals, while often similar, are not never exactly the same. Some of us are here for general well-being, body composition, social interaction, health, or competition and sport.

The foundations of CrossFit as a core strength and conditioning program create a wonderful starting point for developing a person’s fitness journey. But if our goals include consistency over the long term, there may come a point in time where our needs need to transform.

Scaling vs Leveled Programming

Scaling is defined as modification of components of the workout to preserve the intended stimulus. This might mean decreasing load or volume, or substituting movements. Scaling is necessary and occurs daily. It does not mean you are less of, or worse than another.

Regressing movements or an entire workout will always have a time and a place. That being said, I believe a leveled programming approach creates a more comprehensive long-term perspective that considers the individual needs, abilities, and the training age of the members. Beyond just working out with our friends in a safe and encouraging environment, our mission is to upgrade your understanding of the methods we use (the “what”) as well as the principles behind them (the “why”).

Fitness vs Performance vs Sport

Fitness
Who is it for? Individuals who want to function better in their daily lives. Goals may include better body composition, long-term improvements in strength, mobility and longevity, increased energy, decreased risk of injury, and performing movement safely and effectively. Individuals may have zero to six months plus of consistent training experience. This is also for those who find the fitness WOD  aligns with their capacities and goals. This is not just for beginners.
Key Points
* Function
* Designed for sustainability, longevity, health, and wellness
* Developed to enhance physical competence in strength, mobility, flexibility, cardiovascular and respiratory endurance, agility, virtuosity, balance, stamina, power, and speed

Performance
Who is it for? Those who are looking to reach a higher potential through achieving complex and demanding movements with intensity. This is for individuals who have spent several months to years developing a solid foundation and have the desire to push their levels of performance and capacity in CrossFit. This is not for the beginner, unless they have had previous exposure to advanced movements and more demanding workouts. This is appropriate for athletes who “Rx” most workouts.
Key Points
* Designed to improve performance metrics
* Beyond just health and fitness

Sport
Who is it for? Individuals who have spent several months to years developing a solid foundation and have the desire to acquire the skills required to compete in the sport of CrossFit on the local, sanctional, or Games level. For those who like to test their boundaries within the group format, this is for you.
Key Points
* Designed to improve performance metrics in order to compete in the sport of CrossFit
* Structured around specific skills dictated by the CrossFit Open and other CrossFit competitions
* Requires the highest levels of mobility, strength, and capacity
* Needs to be earned, not given
Note: Not all WODs have options for “Sport” – when they do, you’ve often been seeing it labeled as “S” or “Rx+” depending on the movements.

Final Thoughts
You will not always fit neatly into the same category every day, but I believe having defined levels will help you gain consistent progress over the long-term, decrease rates of injuries, and keep you on the path towards reaching your personal goals with the support of others. Not every workout will be separated into multiple levels, simply those deemed most suitable to give each person the best experience.

In Strength,
Perrin

  • March Programming Priorities
    -Strength Speed: Snatch / Clean & Jerk
    -Absolute Strength: Back Squat, Push Press
    -Upper body strength to improve gymnastics density and/or acquire prerequisite strength to begin to practice higher-level skills
  • Notable dates:
    -Week of 3/9: Monday – heavy C&J, Wednesday – heavy push press double
    -Week of ‪3/16‬: Tuesday – 1m snatch or clean, Thursday – 1RM push press building off previous week, Friday – heavy back squat single
    -Week of ‪3/23/20‬: Deload to give the nervous system a break: light to moderate weights focusing on technique
    -Week of ‪3/30 – Monday‬/Friday – higher level gymnastics skills practice, Wednesday – bench press (moving towards horizontal pressing after focusing on vertical pressing)