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A note on Programming: Intentions and Goals

CrossFit's main goal is to prepare you for the "unknown and unknowable," but the concept of practical training is much more strategic than drawing movements and workouts out of a hopper. I want to give you a glimpse into the year of planning that we have for 12 Labours athletes.

As some of you might have noticed, the last month has been a lot of testing. Not only were we testing how our last year of programming went, but were getting numbers as benchmarks for the next year as well.

Think of our year as broken down into 4 main parts, with the off season being half of that time.

  • Part 1: September to December - This is our strength and skill portion of the year.
  • Part 2: January to April - This is the Open prep cycle, getting those lungs ready for the burners that Castro throws at us.
  • Part 3: May to July - This is considered our Season for the year, starts with the Open and continues through the CrossFit Games.
  • Part 4: August - This is our testing phase, testing our year of training, and developing new benchmarks for the year to come.

The question some of you might have is, "What if I am not a CrossFit Games Athlete or even do the Open?"

My answer is simple, we treat every single one of you like athletes. It gives us all a season to train for which in my eyes is invaluable to athletes, even the ones just looking for fitness.

There is a tendency to get lost in a vicious cycle of training where there seems to be no end in sight…or more commonly the question of "What are you training for?" comes into your head. This is a tough place to be, a place with no goals, and no vision of where you want to go.

While these goals are important to have, athletes just starting CrossFit may have no ability expectation outside of showing up every week. That is perfect as you get started. Throughout the year however, you will begin to learn your strengths, opportunities, and develop a vision for what you want to do in the (near or distant) future. Planning a season for everyone helps guide you, and gives you the ability to train for something while building those goals.

Now on to what is next for everyone. Here at 12 Labours we give structure to your training by having this yearly schedule. We are just finishing up our testing for this year, developing new benchmarks, and are ready to dive into a new year (well what is considered a new year for us).

Part 1 is about to begin, which will have a focus on skill and strength. Constantly checking out Wodify, Facebook, talking with clients, etc I have seen a great need for a higher gymnastics skill set, as well as proficiency in Olympic weightlifting technique. This will be our main goal for the coming months. Do not worry athletes, you will still get your daily dose of brutal workouts, sweat angels, and Assault Bike. We will just have dedicated work over the coming months to increase these skills and strength.

So regardless of skill level, we all have the same program. The most important part is being in this together, supporting your community, and constantly chasing your perceived limits. We'll supply you with the instruction you need and all work together to #keepmoving forward on this journey.

“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”

- Greg Glassman, Founder of CrossFit