Our next Program Cycle starts NOV. 2

Posted by Coach Taylor

Sending BIG Thank-You! out to our members for their help, feedback and drive that continue to progress and challenge our strength, conditioning, skill, mobility and warm up programs!

With fall/winter upon us, I’d like you to take a minute to reflect on your progress thus far, think about a few of the questions and statements below and of course, give you a peak at what to expect from CFC over the winter…

A Few Questions to Ask yourself…CF motivation 02

We sincerely hope the answer to all these is “yes” and hope that you leave CrossFit Corydon better than you came in every single day.

  • Are you happy? In general – with your friends, family, work and energy levels and how you’ve been able to incorporate fitness into that. Bringing positive energy and outlook to every workout is essential to progress, as our good days should always out number the lesser and we hope when you enter CFC you look forward to a positive experience that reflect positively in your day-to-day life.
  • Are you getting the most enjoyment out of your experiences and seeking new and challenging ones? We do many movements and things that others and you yourself may have thought impossible before. This attitude and mindset should extend outside the gym, so be adventurous and find new ways to challenge yourself – try new foods, play new sports, take a class, climb a mountain.. Oh, and send us a pic with you doing so and we’d love to post it up on the CFC page!
  • Is your level of fitness progressing with the program? Are you being challenged? Are you challenging yourself to push for one more rep, to spend extra time on mobility and to take control of what you want to achieve each day? You are getting stronger, faster and fitter; you are moving better and healthier, don’t forget how you achieved that and to come to each class and workout with that same vigor and intensity that you did when you started – it’s when that ‘one-more-rep’ fire-like mindset appears that the magic happens!

What is crossfit?100words-png24-fullsize

Something I like to remind myself of every couple weeks is why I got into crossfit, why I continue to stay with it and what the program and methodology really is. It is MUCH more that what I have written below but I hope you feel that same level of confidence and empowerment in knowing that the program we follow is truly there to build and enhance our application and understanding of fitness and general physical preparedness for every day living.

  • It is a universal strength, skill and conditioning program.
  • It’s community-based, constantly varied functional fitness, often combined with high intensity.
  • It incorporates measurable weightlifting, gymnastics and both aerobic and anaerobic activity to improve the overall level of fitness and quality of life.

Targeting Areas for Improvement

Some key items to consider assessing going forward for everyone…

  • If you do not have proper Range of Motion (ROM) in your foundation, all other areas will take the brunt of the load when put under stress. This means many of your leg, hips and shoulder pains can be traced back to the ankles/calves. If you have issues, source them back and work on them – either start with the ankles and work up OR start with the shoulders and work down.
  • “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
  • Eat for Performance – At CFC, you work hard and earn your progress. That should be complimented by food.. REAL FOOD, so EAT! Many times we kill ourselves in a workout or over the course of a few days and all the sudden our energy levels drop or we start to feel a little weak. Yes, this is a possible indication of fatigue but also an indication that you need to re-fuel. YOUR BODY NEEDS CARBS, more so YOUR BODY NEEDS FATS and even more so YOUR BODY NEEDS PROTEINS. So don’t starve yourself or think you’re doing yourself a favor by not refueling after a workout or hard week. Oh, and one more thing… GO OUT AND HAVE SOME FUN!

Our Priority of Progress


  • Building and reinforcing connective tissue
  • Improving movement mechanics and mobility
  • Strengthening and stabilizing full range of motion movement
  • Applying volume and load in a measurable training environment
  • Incorporating intensity in a challenging and progressive manner


So… What’s New with This Cycle…

Winter is Coming!

Well, running season is over so you’ll see some different variations of conditioning workouts over the fall/winter. Big emphasis on controlling breathing and rowing technique.

Video Integration Continues!

You may have noticed that our coaching team has been increasing using our TV kiosk station to integrate video demos of technique into our movement overviews. Not only does this allow the coaches to interact with the athletes and their movements while the demos are playing but it allows everyone to visualize and mirror that same technique in real-time. We welcome members to pull up videos they’ve seen or use the demo videos at any time before, during or after class to harness those skills.

Gymnastics Skills

We (as a CF community) are typically atrocious at gymnastics; yes, I said it. So… along with the additional squats/lifting you see under the RX+/SPORT heading, you’ll now see some basic gymnastics progressions/skill work 1-3x per week. Goal being to compliment our daily warm-up/mobility program with some fundamental push, pull, hold work to better build our connective tissue, movement patterns and hollow/arch position strength. In addition, four gymnastic progression programs are in the ‘Movement Development’ book by the stereo, feel free to check out the programs and work on them before/after class OR check our www.gymnasticsWOD.com for free online info and daily WODs.

Progression and Accessory Work

Building off previous cycles, there will continue to be a series of accessory work in the early stages of the cycle. This is here to compliment the main strength work for the day, not to overload our already exhausted movement. Focus on mechanics over load and work through the movements with symmetry and control.


New to crossfit (last 3-4 months) or working more on movement patterns, mobility or muscular endurance? Our program is designed to adapt to you. By doubling the daily rep scheme and having the coach scale movements or working with pauses, tempos, depth targets, etc. for a few weeks; you will be amazed at how far you can progress in terms of muscle activation and strength. Take the opportunity to build better movement now and work towards the target percentages/ reps later. THIS IS YOUR FITNESS and YOUR PROGRAM.

This is going to be fun!