I mentioned early in the year that Weakness 101 was being renamed to Skill Development 101.

For those of you reading this who don’t know what this program is all about, it is a skill bias program. People in this program are working on weaknesses and honing in on harder skill elements of CrossFit. Whether is muscle ups, handstand push ups, snatch, clean & jerk or something as simple as getting your first pull up, improving your overall strength or your squat technique.

The plan is to run the program again starting April 7th and finish June 29th, (12 weeks).

Some of the details from the previous block will be the same with a few minor changes.

1. There will be a session every Wednesday night from 7-9  pm and every Sunday from 3-5 pm within the dates stated above. Folks can arrive at any point in time during the two hour sessions and start their programs. I will be on the floor overseeing everyone, answering any questions you may have and I’ll also be coaching you through your drills.

2. Last time I offered a Friday morning session from 6-9 a.m. I don’t think I will run that again this time unless there is an extremely high demand for the time slot. Email me if you are one of the persons looking for the morning sessions.

3. If you are interested in this program but are unsure of your ability to commit to the entire 12 weeks, then send me an email and let me know about your availability. I am confident we can work together to arrange something that will work for you.

4. The 12 week program is $360.00+GST. This gives you access to the Wednesday and Sunday sessions, and also includes the personalized program I will be writing for you. It also includes a personal training session with me where we will discuss and assess the skills you want to work on.

5. Individual programs will be designed in four week blocks to allow for minor changes and to allow for the difficulty of the program to be adjusted incrementally.

If you are interested or have any questions email me at [email protected]

Tom.

Here is a sample program: Skill Development 101

Friday’s Workout: Open Workout 14.4

Warm: Coaches choice

Tech: movement standards & review

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10-foot target
30 cleans, 135 /95lb.
20 muscle-ups

Saturday’s:

warmup: 1 mile run

Tech:  10 min emom of 5 partner tag pushups (partners facing other tag hands alt from right to left at the top of each pushup)

Partner workout: teams of two

30 min amrap of the following, one person works at a time for the entire minute while the other rests. This is for a total of 15 mins work each.

30secs of D-ball slam 20/12lbs

30 secs of empty barbell push press 45/35lbs