As Darci and I move through our 3rd year of programming we have had an opportunity to look back, reflect and evaluate what has worked, what has not and how athletes have responded physically, mentally and emotionally to their workouts.  Over the years we have tried various methods of programming, from building programs on our own, taking from other gyms and programs to following main site programming.  We have always been cautious to not hop into the “next big thing” in programming and stay true to “increasing work capacity across broad time and modal domains” (the goal of CrossFit).  We want our athletes to be good at CrossFit and the ten general physical skills so that they have a  general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.  

As we head into the fall it is time for our programming to evolve.

Of the methods of designing programming, we have determined using mainsite as our primary means has several advantages.  First, we believe in it and know it works.  We also know it helps keep us honest in our pursuit to deliver a broad, general, and inclusive style of fitness.  It’s easy for a person’s own biases to come out in their programming.

Now many of you know that the mainsite programs three days on and one day off.  We fill in on mainsite rest days with our own programming to make for a seven days per week schedule.

As a quick aside, and to clear up a few misconceptions about our programming:

– we do not bias one area of development over another (we don’t do more strength workouts than long ones, we don’t think having a bigger clean and jerk is more important than your ability to walk on your hands)

– we don’t avoid any CrossFit movements

– we don’t program specific kinds of workouts on specific days (for example, Wednesdays are not always “long”)

A year and a half ago, we started to incorporate a strength and metcon workout three days a week.  While the gym made some strength gains, we found that as a whole – both veteran and novice athletes at the box – began to move poorly.  Folks that had been beautiful movers started to shy their squat depth, round their backs in deadlifts and use improper technique in lifts.   After thinking through it we figured out that the class time for technique and barbell skill/drill work had suffered with the “double” workout and therefore our movement quality had taken a hit.

While many athletes loved the strength/metcon element of class, part of being a good coach is being able to say no when it’s not in the best interest of the athlete, even if they are impressed with it.  Athletes are often impressed with volume and not impressed with drill, practice, and technique.  We want you to love your workouts (well, most of them) but we also want you to understand the value of doing the workouts you don’t like and drilling the movements with PVC pipe to learn to move better (and prevent the possibility for injury).  The work done with PVC is not a punishment to get to the workout, it’s the foundation of movement quality and potential.  There is a “PVC pipe” in every sport and the best athletes in the world give 100% during that time of their practice, and reap the benefits.

We then swung the pendulum the other direction and decided to incorporate specific skill work into five week sessions.  We selected The Open skills and movements that come up every year and have hit those skills each cycle.

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, in August, we’ll evolve our programming to incorporate the following:

  1. Sixteen benchmark workouts and five skill benchmarks programmed on a rotating 3 month cycle
  2. Consistent retest of benchmarks
  3. The incorporation of a strength and metcon into one hour 1-2 times per week
  4. Gymnastics skill work 2-3 times per week with a focus on testing these skills

Screen Shot 2016-07-25 at 2.49.24 PM

We’ll still follow the mainsite on a 2-week delay and we will still scale for every athlete at the gym including 3 levels of programming.  Classes during the week will be capped at 16 athletes as this type of programming demands a smaller environment of athletes.  Every athlete, both veteran and newbie, can do this programming.

The workouts performed at Ground Up are a reflection of the athletes we hope to create.  They are not biased toward one of the ten general physical skills – they work all of them.  While other gyms or blogs may promote the importance or development of one of the ten general physical skills over others (say for example, strength), we will not.  We will continue to stay true to CrossFit, its goal, and the creation of athletes who can move as well as they can with speed, ensuring that injury does not derail their pursuit of fitness.

We’re just going to evolve and do it better.

5,265 thoughts on “Programming and Benchmark Series

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  451. Hi there just wanted to give you a quick heads up. The words in your post seem to be running off the screen in Chrome. I’m not sure if this is a format issue or something to do with web browser compatibility but I thought I’d post to let you know. The style and design look great though! Hope you get the issue fixed soon. Thanks

  452. Have you ever thought about publishing an e-book or guest authoring on other sites? I have a blog centered on the same subjects you discuss and would really like to have you share some stories/information. I know my audience would enjoy your work. If you are even remotely interested, feel free to send me an e-mail.

  453. Greetings from Colorado! I’m bored at work so I decided to browse your blog on my iphone during lunch break. I love the knowledge you present here and can’t wait to take a look when I get home. I’m surprised at how quick your blog loaded on my mobile .. I’m not even using WIFI, just 3G .. Anyhow, awesome site!

  454. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You clearly know what youre talking about, why throw away your intelligence on just posting videos to your blog when you could be giving us something enlightening to read?

  455. Hmm it appears like your site ate my first comment (it was super long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I too am an aspiring blog writer but I’m still new to everything. Do you have any helpful hints for inexperienced blog writers? I’d really appreciate it.

  456. Does your site have a contact page? I’m having problems locating it but, I’d like to shoot you an e-mail. I’ve got some recommendations for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it grow over time.

  457. Heya just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same outcome.

  458. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why throw away your intelligence on just posting videos to your site when you could be giving us something enlightening to read?

  459. Howdy! This post couldn’t be written any better! Reading this post reminds me of my old room mate! He always kept talking about this. I will forward this page to him. Fairly certain he will have a good read. Many thanks for sharing!

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  461. Do you mind if I quote a few of your articles as long as I provide credit and sources back to your site? My blog site is in the very same niche as yours and my users would really benefit from some of the information you present here. Please let me know if this okay with you. Thanks!

  462. Hi would you mind letting me know which hosting company you’re utilizing? I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot faster then most. Can you recommend a good internet hosting provider at a honest price? Thanks a lot, I appreciate it!

  463. Only a smiling visitor here to share the love (:, btw outstanding pattern. “Better by far you should forget and smile than that you should remember and be sad.” by Christina Georgina Rossetti.

  464. Wow that was unusual. I just wrote an incredibly long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyhow, just wanted to say great blog!

  465. I love your blog.. very nice colors & theme. Did you design this website yourself or did you hire someone to do it for you? Plz answer back as I’m looking to construct my own blog and would like to know where u got this from. thanks a lot

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  467. I don’t know whether it’s just me or if perhaps everybody else encountering issues with your website. It appears like some of the text on your content are running off the screen. Can somebody else please comment and let me know if this is happening to them too? This may be a issue with my browser because I’ve had this happen before. Kudos

  468. With havin so much content do you ever run into any issues of plagorism or copyright violation? My site has a lot of completely unique content I’ve either created myself or outsourced but it appears a lot of it is popping it up all over the web without my agreement. Do you know any ways to help prevent content from being ripped off? I’d really appreciate it.

  469. Does your website have a contact page? I’m having trouble locating it but, I’d like to shoot you an email. I’ve got some ideas for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it improve over time.

  470. Have you ever considered about including a little bit more than just your articles? I mean, what you say is valuable and everything. However think of if you added some great pictures or video clips to give your posts more, “pop”! Your content is excellent but with pics and videos, this site could undeniably be one of the very best in its niche. Terrific blog!

  471. Hey there would you mind letting me know which web host you’re utilizing? I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot quicker then most. Can you suggest a good internet hosting provider at a honest price? Many thanks, I appreciate it!

  472. Greetings from Carolina! I’m bored to death at work so I decided to browse your site on my iphone during lunch break. I really like the info you present here and can’t wait to take a look when I get home. I’m amazed at how fast your blog loaded on my phone .. I’m not even using WIFI, just 3G .. Anyhow, excellent blog!

  473. I don’t know if it’s just me or if everybody else encountering problems with your site. It appears as if some of the written text in your posts are running off the screen. Can someone else please provide feedback and let me know if this is happening to them too? This could be a issue with my internet browser because I’ve had this happen before. Cheers

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  475. Today, I went to the beachfront with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!

  476. It’s a pity you don’t have a donate button! I’d definitely donate to this excellent blog! I suppose for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to new updates and will talk about this blog with my Facebook group. Talk soon!

  477. Hi there would you mind stating which blog platform you’re working with? I’m looking to start my own blog in the near future but I’m having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m looking for something completely unique. P.S Apologies for being off-topic but I had to ask!

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  479. Hello! This post could not be written any better! Reading through this post reminds me of my good old room mate! He always kept chatting about this. I will forward this post to him. Fairly certain he will have a good read. Many thanks for sharing!

  480. Hmm it seems like your site ate my first comment (it was super long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to the whole thing. Do you have any recommendations for inexperienced blog writers? I’d certainly appreciate it.

  481. I do not know if it’s just me or if perhaps everybody else encountering problems with your website. It seems like some of the text within your posts are running off the screen. Can somebody else please provide feedback and let me know if this is happening to them too? This might be a issue with my browser because I’ve had this happen previously. Thanks

  482. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

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  484. Hmm is anyone else encountering problems with the images on this blog loading? I’m trying to figure out if its a problem on my end or if it’s the blog. Any feed-back would be greatly appreciated.