January 13th WOD and BLOG

The Three Modalities – MGW

by Najeeb Reyes and Corey Goodman

In our past blog Get With the Program (1/10/14) we wrote a bit about programming. It was general in nature, so today we take it a bit further into the three modalities of CrossFit programming.

Each WOD (Workout of the Day), contains elements, sometimes in pairs, triplets, or more than four movements in one WOD. These elements can be divided into three modalities – Metabolic Conditioning (M), Gymnastics (G), and Weightlifting (W).

Metabolic Conditioning movements include Running, Biking, Rowing, Jump Rope, and others of this nature. These monostructural activities are commonly referred to as “cardio,” and are primarily chosen to improve cardiorespiratory capacity and stamina.

Gymnastics movements include Pull-Ups, Push-Ups, Handstands, Muscle-Ups, Situ-ups, Lunges, Jumps, and other similar movements. This modality is composed of body weight exercises or calisthenics and the idea of practicing such movements is to improve neurological components such as coordination, balance, agility and accuracy.

Weightlifting movements include Deadlifts, Cleans, Presses, Snatches, Jerks, Medicine Ball Drills, Kettle Bell Drills, Dumb Bell Drills, etc. The idea is to train the most important Olympic lifts and power lifts in order to increase strength, power, and hip/leg capacity.

Although there are many other elements (exercises) that can be done, these basic ones are chosen for their functionality, neuroendocrine response, and overall capacity to impact the human body.

A good-sound CrossFit program includes a good balance of the three, however, programming differs from gym to gym. Some gyms can be biased towards weightlifting, some can be gymnastics-biased, and some endurance-biased. Most reach great results, and these are dependent of their athlete community and coaching.

Just to give you an idea, on average at Riptide we will perform anywhere from 13-15 M movements, about 6-8 G movements, and 11-13 W movements on a weekly basis. These balances differ week to week, and we generally do not program counting these numbers, however, for our style of programming, these are the resulting numbers.

Our aim for the next few months is to prepare our athletes for the WODs by doing a Strength-Biased program, beginning January 13th, which will run roughly 6-8 weeks, and by further developing the Gymnastics skills we need in CrossFit. For more information on the next few months programming, including the “Strength Biased Program” please check out tomorrow’s blog.


Riptide’s Strength Biased Program

by Najeeb Reyes and Corey Goodman

Coming into the New Year, we get all kinds of great ideas for changes, resolutions etc. We have been CrossFitting all year, so our New Year’s resolution isn’t to ‘begin working out to…lose weight…gain weight…get ready for bathing suit summer…etc’ So what is our New Year’s resolution?

At Riptide, our resolution regarding working-out has to be to become more efficient, stronger, and well-rounded. We want to cover our weaknesses with a great passion so that they may become our strengths, and we want to have the skills necessary to complete any task CrossFit demands of us.

In an effort to do so, we are beginning a Strength Biased Program. This program is in place in order to gain the necessary strength to complete WODs under the loads prescribed while enduring massive cardiovascular demands. What the heck does THAT mean? That means that while you huff and puff, you still move the weights, the prescribed weights!

The program focuses on four lifts – Deadlifts, Presses, Front Squats, Back Squats. These will be completed during our SWOD session, however, be advised that we will still be performing a variety of other movements in our WODs. This does not mean we are becoming a weightlifting gym, by any means, just that we are programming these lifts in a sequential order with prescribed weights based on your capacity in order to raise these numbers over the 6 weeks. For example, if we begin week 1 with a back squat of 100lbs, then we aim to raise that by anywhere from 15 to 30lbs over the span of this program, and it is done following certain schemes prescribed by the program designer.

The other thing which we will be working into our programming are short gymnastics skill sessions on a daily or bi-daily basis. These skills such as kipping on the bar, hand stands, and ring work, will convert to many other movements and will effectively help in the WODs.

The Najeeb Example: Last week at a CrossFit in Santa Marta a great Coach and childhood friend of mine, Santiago, told me “hey man, let’s warm up and go right into a clean and push press latter, and when we can’t do the press, just jerk it and ascend.” I said “Ok!” I have not been working on strength conditioning for the last two months being away from the box, however, I have been working on Olympic Lift technique. So we began, and without going into detail I hit my old PR (225#), no problem. The crazy thing is, the technique was there, but what limited me from hitting my next lift? I simply couldn’t lift up the front squat. For this, I am VERY excited to begin our Strength Biased program, to increase my Front Squat in order to go harder on my Clean and Jerk next time!

For more info on the Strength Biased Program please visit the following page. For a full article join the CrossFit Journal.


For any blog suggestions please write to info@crossfitriptide.com

Warm Up:
EMOM – 3mins
100m Run + 3 Burpees

Back Squat Work
Work up to a 3 and 5 and 15 MAX Back Squat

FRAN Test Day (12min Cap)
Thrusters (95/65)
Pull Ups

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