Hey everyone, there has been some confusion and complaints regarding the power class as of late and I wanted to let you know of some modifications that will be taking place, as well as attempt to provide some clarity as to what the goals of the class are.
We are planning on making the following modifications to the power class to address concerns, ensure all athletes are able to attend, unify congruency with our daily programming, and provide opportunities for our advanced athletes to better themselves.
The programming format will simply follow the daily WOD but the coach will help change the intended stimulus to help produce higher power outputs. This will be done primarily through adding higher rest to work intervals during the WOD, as well as adding one of the following;
additional accessory lifting
additional drilling and technique development or static holds (also known isometric training)
additional movement-specific mobility
additional recovery time
And finally adding additional educational or talking points
The power class’s intention is as described, a class to help increase power output. This is represented best in our athlete’s abilities to accomplish more work in less time. Essentially the backbone of Crossfit, also referenced as IWCABTAMD (increased work capacity across broad time and modal domains). Increases in power come about from two primary mechanisms, physiological adaptations of strength, cardio, stamina, and flexibility; and neurological adaptations of coordination, agility, balance and accuracy. What does this mean? Put simply, it’s about training your brain as well as your body.
Up until late, much of the focus of the power class was to address weaknesses in strength. Although strength increases will remain a central focus in the class, it will not be the only focus. Focus on the neurological adaptations will be brought to many of the lesson plans. These will mostly manifest in dynamic methods focusing on submaximal loading (which is essentially a fancy way of saying light weight with high speed, often performed with alternative equipment like bands, kettlebells, etc). To get the most out of this desired stimulus, ensure that you stick to 50% or less of your 1 rep max when instructed to do so.
Furthermore, athletes who have no personal desire to increase strength are welcome to modify and bias the programming to induce more conditioning.
How do they do this? There are several ways to accomplish this, here are a few simple strategies.
Decreasing maximal effort days with dynamic loads (50% or less)
Increasing rep schemes during the tech portions of the lesson
Decreasing rest intervals during the WOD
Essentially what I’m saying is that the power class is an opportunity to spend more time on developing your fitness and learning more about how to do so. Put simply, it will be a continuation of our daily class, complete with a 90min lesson plan that can be manipulated for most any desired outcome.
Less advanced athlete should consider the following:
Our regular class is still likely the best mechanism for advancement of your fitness. The increased volume of the power class, the bias on strength and short duration WOD with high rest to work intervals isn’t necessarily “better”. It simply helps address a need for our more advanced athletes. In saying that, the class is for everyone and as long as you spend much of the class working with lighter weights and focus on technique improvement you’ll excel perfectly in the class. Put your best effort into the WOD portion of the class and feel free to do extra stretching and mobility work during the class as you fatigue.
I hope this helps clarifies a few things, please feel free to ask me or any of the coaches about these changes,
Cheers, Coach Errol