Oct 31, 2014

November Programming Notes

Thanks Sean C. for a Great October!
Dan R. has the Lead for November
Happy November folks,
My name is Dan Rector. I am a dental hygienist with the U.S. Public Health Service and work at the federal prison in Leavenworth. I’ve been active in Crossfit for approximately 3 years and have been blessed to have the opportunity to be a part of the Iron Major community. I will be the programmer for the month of November. I’m following Sean who provided a great month of programming for October. I know Tara will be great in December, which gives me a bit of the middle child complex.  Since I don’t PCS often like most people around here, I’ve had the opportunity to see some great folks contributing to the Iron Major program. As a result, I think I was able to steal some of their ideas to create a challenging, yet rewarding month of programming.
About the programming:  The focus of the month's programming is the main WOD. My goal is to incorporate as many of the “10 general physical skills” to develop general physical preparedness (GPP). I have also programmed some optional skill/accessory work. The idea of the skill/accessory work is to focus on some of the physical skills (agility, speed, stamina, etc).
Strength: The final part of the programming is the strength component. Up front it appears to be a ridiculous amount of back squatting. That is correct. However, the logic behind the strength component is taken from the Smolov Jr. program (http://www.smolovjr.com/smolov-squat-program/). With only one month of programming, I wanted to focus on one movement for strength. The back squat is a foundational movement that is found in a wide variety of exercises. The strength component can be done prior to the main WOD, after the main WOD, or a different time of day. Listen to your body and take a rest day from the strength if needed.
Veterans Day: IMCF is supporting RWB and their "WODs with Warriors" event on 11NOV14 at 0800 at the track.  All are welcome to attend.  Check out the "Armistice WOD" page here for more details on sign up and shirts.
Finally, please do not hesitate to ask me any questions in the bubble. Whether you are new to Crossfit or a seasoned veteran, I appreciate any feedback you may have regarding the programming for November. I hope you enjoy the month!
Dan R.

1 comment:

Jimmy Chen said...

Dan!!! Great to see you finally take the helm. Looking forward to an awesome month of programming.

@ Sean: Impressive month! I liked how you (re)introduced handstand walks. It's definitely a new goat for me now. Again, good work!