Patience, Young Grasshoppers!
There are not only one or two things in your crossfit movement repertoire that you need to work on. None of us have won the crossfit games before. We all have work to do on EVERYTHING.
We all have strengths; however, that doesn't mean our strengths are SO strong that we don't ALL still need dramatic improvement on them.
Take your best lift. Or your best skill. Do you really think that it is as high as it could be? As technically sound as it could be? Just because you are good at something does not mean you can't be even BETTER.
The point? If lifting is your strong suit, that doesn't mean you shouldn't do ASP. Those lifts are making your strengths stronger and developing muscles to make your weaknesses stronger too.
For example, how do you think your handstand pushups are going to improve? One way would probably be strict pressing, which appears in your lifting program multiple times a WEEK. How do you think you improve hip speed in your kettlebell swings or muscle ups? How about those fast twitch muscles you use in your snatch and cleans?
One stage at a time, you guys. One stage at a time. Follow the program. Perhaps the next stage will not be quite so much lifting. Be patient with yourselves. You do not have to be the best in two weeks. You have time. Relax and enjoy this journey we have placed on the whiteboard for you.
Please do not assume that we have forgotten about your pullups. Your pullups will improve with the lat strength you're currently building. Please do not assume that we have forgotten about your cardio. We will make sure you maintain it. Please do not assume that we have forgotten about your weaknesses. Something on the board today is affecting them. I promise.
Stick with the program. We are trying as hard as we can to make YOU better. And in my own (biased) opinion, it's the greatest program out there.
To be perfectly frank, it strikes me as somewhat odd that some of you have complained about this programming. Have we led you down a bad path before? Have we ever made you weaker? Have we ever not had your best interests at heart? Not only do we now have two different, well thought out programs for you to choose from, we have a gymnastics warmup as an option as well. While your first week of ASP eased you into the program, we have added mini wods at the end of most days to maintain your cardio. We have added supplemental lifts that will be beneficial to members we still see having trouble with certain techniques. This program is desigend for YOU! You are doing a base program designed by one of the greatest weightlifting coaches of all time. I'm not sure what there is to complain about. In fact, that sounds pretty damn awesome to me.
I don't mean to sound abrupt; however, as coaches, we put in quite a bit of time to your programming, and we always, always want to do more for you. If we had the ability to do more, we would. Go into your workouts knowing that- that we will ALWAYS do as much as we possibly can. I apologize if any of you feel that it isn't enough, and we WOULD like to hear feedback if you have any. But please keep in mind that we are only a week and a half into the program. It may not be time to judge yet. The program is 4 weeks long. My advice is: Stick it out and see what happens!!! What do you have to lose??
As for now, here is today's programming:
ASP:
Overhead Squat: 60%/2, 70%/2, (80%/2)4
Kneeling Snatch: (x/5)4
Power Snatch: 60%/3, 35%/3, (70%/3)3
Power Clean and Jerk: 60%/2+2, 65%/2+2, (70%/2+2)3
Snatch Deadlift: (90%/4)4
Strict Press: (x/4)4
WOD:
5 burpees before each round
4-8-12-16 Power Cleans
16-12-8-4 HSPU