At CrossFit Leiden, our mission has always been clear: we don’t just want you to be stronger inside the gym; we want you to become a champion in your own life. And one of the key ways we help our members achieve this is through thoughtful, intentional programming.
In our latest podcast episode, Jeroen and Jari dive deep into how our programming has evolved over the years and explain why we’ve recently made some changes that we believe will help you progress even more effectively. Whether you’re a new member or an experienced athlete, this episode will give you insights into how we structure our workouts and how you can get the most out of them.
A Look Back: How Our Programming Has Evolved
When we first started CrossFit Leiden, like many gyms, we purchased programming from established sources. We tried programs from Australia and California, focusing on performance in the sport of CrossFit itself. These programs emphasized lifting heavy percentages, chasing personal records, and improving competition results. While effective in some ways, we soon realized this wasn’t fully aligned with our vision.
Our goal isn’t to create elite CrossFit athletes—though if that’s your goal, we’ll support you! Instead, we want our members to move better, feel stronger, and live healthier lives. That means focusing on functional movements that carry over into everyday activities—whether it’s lifting your kids without back pain, running a marathon, or carrying heavy groceries with ease.
So, we brought programming in-house. This allowed us to tailor workouts to our community’s needs, the equipment we have, and the layout of our gym. It also gave us the flexibility to adjust based on feedback and results, ensuring our programming is always evolving to serve our members best.
Our Current Programming Approach: Keeping Workout Themes Consistent
Recently, we’ve introduced a new structure to our programming: instead of shifting workout themes by one day each week, we now keep them consistent for two weeks in a row. This isn’t a complete overhaul or a “new truth,” but rather something we believe can help our members progress more effectively—and we’re excited to try it out and see the impact.
1. More Structure, Better Results
In the past, our programming rotated movement patterns daily, ensuring variety and keeping workouts fresh. While this variety kept things exciting, it sometimes made it harder for members to build consistent progress in specific movements. Research shows that repeating exercises over a shorter period helps reinforce proper technique and leads to faster strength gains.
By focusing on similar movement patterns for two consecutive weeks, you get a chance to apply the coaching cues you received in the previous session. For example, if you’re working on back squats one week, you’ll revisit them the following week on the same day, allowing you to immediately implement what you learned. This repetition builds muscle memory, improves technique, and ultimately leads to better performance.
2. Balance Between Variety and Progression
We know that too much repetition can feel monotonous, while too much variety can slow progress. Our new approach strikes the perfect balance. Over two weeks, you’ll focus on key movements, but each workout will still include different accessory exercises or variations to keep things interesting.
For instance, one week you might focus on deadlifts, and the next week, you’ll work on a similar hip-hinge movement like kettlebell swings or sandbag lifts. Both exercises strengthen the same muscle groups, but the variation keeps your workouts engaging and fun.
3. Real-Life Benefits
Our programming isn’t just about what happens in the gym—it’s about preparing you for life outside it. We prioritize functional movements that make you stronger in your everyday activities. Whether you’re training for a Hyrox event, running a marathon, or just wanting to move without pain, our workouts are designed to support those goals.
By repeating movements and focusing on proper technique, you’ll build strength that’s not just for show but for real-world application. Think about it: being able to snatch a barbell overhead is impressive, but being able to carry a heavy sandbag without straining your back is even more valuable in day-to-day life.
Why This Works: The Science Behind the Change
Consistency is key in any fitness journey. By keeping workout themes consistent over two weeks, we allow for progressive overload—a proven method for building strength and improving performance. It also gives your body time to adapt and grow stronger, reducing the risk of injury.
Moreover, this approach provides a sense of familiarity and confidence. When you walk into the gym and see a movement you’ve practiced recently, you’ll feel more prepared and capable. This boosts motivation and helps you push yourself to new limits.
Tips for Getting the Most Out of Our Programming
- Stay Consistent: The key to progress is showing up regularly. Even if you’re feeling tired or unmotivated, trust the process and keep coming.
- Focus on Technique: Don’t rush to lift heavier weights. Prioritize good form, and the strength will follow.
- Communicate with Your Coaches: If you feel ready to push harder or need modifications, let us know. We’re here to help you succeed.
- Track Your Progress: Keep a journal of your workouts, noting weights, reps, and how you felt. This helps you see how far you’ve come and where you can improve.
- Listen to Your Body: It’s okay to scale back when needed. Rest and recovery are just as important as hard work.
Final Thoughts
At CrossFit Leiden, we’re committed to helping you become the best version of yourself—both inside and outside the gym. Our updated programming approach is designed to maximize your progress while keeping workouts engaging and fun. Whether you’re a beginner or an experienced athlete, our goal is to help you move better, feel stronger, and live your best life.
This isn’t a fixed formula but an approach we believe in and are excited to explore. We’ll continue to listen to your feedback and adjust as needed to ensure you’re getting the best possible experience.
Want to dive deeper into the “why” behind our programming? Check out our latest podcast episode linked below, where Jeroen and Yari discuss everything from programming philosophy to practical tips for your workouts.
Have questions or feedback about our programming? Drop a comment below or reach out to us directly. We’re always here to support you on your fitness journey!
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