Current Programming Block Explanation (Strength Endurance)

4
Jan

Current Programming Block Explanation (Strength Endurance)

Strength Endurance

Starting Monday, May 31, 2021, we will begin a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending in the beginning of August.

The main goal for this block of programming will be to increase our strength endurance. Some elements from our previous block of programming such as aerobic capacity development and functional bodybuilding will remain in this block as well but at a lower frequency. 

One definition for strength endurance is: “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency” . In more simple terms, we will be helping to develop your ability to move a moderate to heavy weight for high repetitions.

There are a few reasons that this will be our focus for the next block of programming. Strength endurance training will help us build muscle and increase our strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, this type of training calls for submaximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that will help you more safely and efficiently move heavy weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements (e.g. DT, Grace, Isabel).

Some overall themes that you will be seeing in regard to the strength endurance training will be:

  • More days per week with barbell strength work
  • Bodybuilding/Core strength weekly 
  • More classic barbell strength (squats/deadlifts/pressing)
  • Higher repetitions (8 – 10 rep range)

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the regular CrossFit-style metcons you all love will still be there. Most of our metcons will stay in the 7 – 15 minute time domain as usual but, there will still be some super long workouts. We will also still be testing benchmarks and Hero WODs 2 – 3 times each month.

As we look to the rest of 2021 you can expect to see us continue building on the strength and skill work that will happen in this block.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!


Starting Monday, April 5th we will begin a new block of programming at BCF and CF Route 7. This programming block will be two months long, going through April and May.

This programming block is where we hit the reset button and start our programming back at the beginning. The work we do in these next two months will lay the foundation for our training between now and the 2022 CrossFit Open. We were super proud to see both gyms have a significant bump up in the worldwide rankings for the CrossFit Open this year and we are excited to see how much more improvement we can make in 2022!!!

The strength goal for this block of programming is to make our bodies as durable as possible. This durability will come from building new muscle and increasing the quality of our existing muscle mass. But, more importantly, it will come from doing strength training that challenges and increases our mobility. We will be stronger and more stable through larger ranges of motion, making us more injury resistant and ready to lift big weights with quality. We will achieve this mostly with the use of “functional bodybuilding” strength work.

You can find a lot of different definitions for what functional bodybuilding is but essentially it is using things that are seen as traditional bodybuilding movements (e.g. isolation exercises) and accessory movements and putting an emphasis on quality over intensity/volume to achieve the goals outlined in the previous paragraph. 

Our conditioning focus for this block of programming will be on building aerobic capacity. A simple definition for aerobic capacity is “your body’s ability to consume oxygen for energy production”. 

The main reason for this shift in focus is that well developed aerobic capacity is necessary for efficient use of your body’s energy systems. The more developed your aerobic capacity is, the longer and more intensely you can exercise without your body fatiguing and the more quickly you will recover during and after workouts. This is the “cardio” equivalent of our durability/bodybuilding focus for our strength. Without a good base of aerobic capacity your other energy systems cannot be maximized or trained to their full potential.

Some overall themes that you will be seeing in regard to the strength training will be:

  • More days per week with non-barbell strength work
  • Bodybuilding and accessory work multiple times each week
  • Higher repetitions (Mostly 10+ rep range)
  • More strict gymnastics

Some overall themes that you will be seeing in regard to the conditioning will be:

  • More long metcons (20+ minutes)
  • More monostructural cardio (Running, Assault bike, Rowing, Ski Erg)
  • More interval-based metcons

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the regular CrossFit-style metcons you all love will still be there. Most of our metcons will stay in the 7-15 minute time domain as usual but, there will be a few extra super long workouts. We will also still be testing benchmarks and Hero WODs 2 – 3 times each month (Murph is coming!!!).