From Beginners to Beasts

Solace, you’re almost 2 – and it’s time to enter the next phase of CrossFit training. Since the beginning, we’ve offered well-rounded CrossFit programming designed to increase the General Physical Preparedness (“GPP,” i.e. overall fitness health) of our members. This coming September we are excited to be rolling out the next progression of our CrossFit programming.

Approximately 60% of our members started their CrossFit experience at Solace New York, and we are pleased to be welcoming new beginners every week. But as we continue grow, we need to offer appropriately stimulating programming to everyone – from beginners to beasts.

The Gameplan

Our new paradigm is based around a yearly-cycle of progressive programming working towards the CrossFit Games Open season. No matter whether we’re into CrossFit for general fitness – or to prepare for CrossFit as a sport – The CrossFit Games Open, (“Open”) will function as the major testing of our change in GPP from year to year.

Here’s the nitty-gritty of how it works:

  1. The year is broken into four 3-month long ‘macrocycles.’ We will focus on two of the macrocycles at a time: Strength / Power / Conditioning / Stamina + Endurance. The alignment and overlap of the cycles allows us to build towards the Open workouts in a cumulative way.
  2. Each macrocycle is divided into four ‘mesocycles.’ Each mesocycle begins with a back-off or de-load week to aid our recovery, and builds towards a testing week (think: benchmark workouts and 1RMs).



Programming Strategy

In traditional CrossFit fashion, we will still be training all modalities (metabolic conditioning, gymnastics and weightlifting) as well as all ten General Physical Skills (cardiovascular/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) all year long. The macrocycle format simply dictates the FOCUS of that cycle, building progressively towards the CrossFit Open season testing.

Programming Levels

The program is built to be appropriately challenging for all experience and skill levels.  While some days may have options to make sure all members are able to achieve the intended stimulus of the workout, others will have only one option. Continue to talk to your coaches for appropriate scaling, if needed.

Programming Volume / Competition Programming

“Volume is alluring for many reasons. Some athletes who are trying to break into the upper echelons of Open and regional performance look to tack on extra volume in order to try and close the gap, and affiliates sometimes attempt to squeeze more and more into the relatively brief CrossFit class in order to follow suit. But don’t mistake volume for intensity and end up training for 90 minutes at 60 percent when 60 minutes at 90 percent might have been more valuable”
— James Hobart, CrossFit Journal


That being said, athletes who are consistently placing at the top of the leaderboard while maintaining peak intensity may be ready for that additional volume. The new paradigm in programming is based on a 4-block system which allows the CrossFit newbie to learn the basics, ensures the novice to intermediate athlete continues to get the most diverse program to bring up all 10 GPP skills, and helps the most advanced and competitive athletes put additional focus on areas of weakness in preparation for the sport of CrossFit.


Each CrossFit class will be programmed with two of the four blocks for the day. All athletes will complete these parts of the program during the CrossFit classes. The additional blocks can be added to individual’s program based on eligibility.




Eligibility for additional blocks will be based on: (a) qualification for Competition Programming (see next section for additional detail) or (b) special direction from a coach based on individual training goals. An example of this might be additional conditioning for sport-specific training in preparation for an event, or additional stabilization work to target imbalances. Coaches will work with athletes on a case-by-case basis as desired / needed.


Competition Programming Eligibility

Eligibility for the additional Competition Programming blocks will be based on:

  1. Consistent participation in CrossFit classes (5 training days/ wk).
  2. Consistently logging scores from classes on Beyond the Whiteboard.
  3. Consistently placing in the top tier of logged scores.
  4. Positive attitude towards building strong minds, bodies, and the Solace community.
  5. Demonstration of mental toughness and the willingness to complete continual testing to remain on the team.
  6. Receptiveness to various coaching styles and techniques.
  7. Self-motivation to identify and work on weaknesses, including any recovery, rehab, or prehab necessary to be at the very top of your physical game.
  8. Desire to train for the sport of CrossFit.
  9. Desire to compete in the sport of CrossFit.

If this sounds like you, e-mail for additional information.


Before and After Class:

Hang out with your friends. Find a free rack or space in the gym to do some extra work.

What we want to avoid are the following:

-Interfering with the active class

-Leaving equipment out

-Met-cons or entire workouts


Getting Started

The new program structure will be rolling out in early September. Watch for posters and additional announcements as we get started, and get excited for what we have in store!