LOFT Programming January 2020

Special Newsletter: The Latest About Programming
We know you come to Loft for the community, and, on the side, for the fitness. Kidding! We want to share what’s happening on the programming front, so enjoy this first special newsletter to keep you in the know! 

News from Mallory: 
Noticed some changes to the programming? Here is the method behind the madness: We are loosely following CompTrain, Ben Bergeron’s programming from CrossFit New England. Bergeron is a renowned coach in the CrossFit world with tons of great podcasts, blogs, social media content, etc. related to performance, nutrition, and mindset that specifically relates to CrossFitters and their lives. I customize Bergeron’s programming to meet our needs at Loft. Here are some of the most obvious changes: 

Strength Work
The first thing that might stand out is increased strength work separate from the metcon. This is designed to get you stronger … not to kill you. Each week this quarter, we will have three main strength components throughout the week. We will hit a basic squatting strength movement and a pressing strength movement, plus something else i.e., lunges, deadlifts, only lifting, etc. Increasing our strength makes everything else we do feel easier! Additionally, improving muscle mass speeds our metabolism, keeps bone density high, escalates energy levels, and aids body fat reduction. 

While muscle building has great benefits, increased strength work takes a toll on your body. Most of our strength work will be based off “feel” and not percentages. Why? Because not every day feels the same. Some days, your 80% does not feel like 80%. Stress, sleep quality, and nutrition all play a role in how your body performs and recovers to make your best gains. If you have any questions to maximize your strength work, pull one of the coaches aside! We are here to help! 

Interval Training
You might have noticed more interval-type workouts. Interval training historically produces great benefits in developing aerobic capacity. Intervals force us to speed up transitions between movements, which, in turn, keeps our intensity as high as possible. Think of these high intensity intervals as “more bang for your buck”; the bursts increase caloric expenditure AFTER you leave the gym. Intervals also keep things fun and interesting, help improve VO2 max, and boosts your cardiovascular endurance with slow, steady state work, as well. 

Partner Workouts
We are incorporating more partner-style workouts into training. These interval style workouts are “you go/I go.” Often, we push ourselves harder if someone is waiting on us. We heighten our intensity. (Remember that bang for your buck?). BUT, the greatest thing about partner WODs is how fun they are for our community! Throwing down with your friends or making new friends is one of the greatest reasons to be at Loft! That said, if you prefer to do a partner workout alone, tell the coach! No pressure ever. Your comfort is what matters. 

I hope you like the new changes. We will definitely continue to evolve, and return to quarterly skill/lift focus next quarter, too. I am always open to feedback and here to answer any other questions you might have along the way!

News from Jenn

During the week, there are sweaty folks coming from the loft part of Loft, and from the main space on the weekend’s early mornings. That’s because of Loft’s HIIT program. Here’s a little refresher of what HIIT is all about, plus some things you may not know. 
HIIT alternates periods of intense anaerobic cardiovascular exercise with less intense recovery or active recovery periods, until athletes are too exhausted to continue or … they lay on the ground. 
You’re probably thinking, “That sounds a lot like CrossFit!” Well, it is! Technically CrossFit is one type of HIIT workout. In HIIT, each athlete strives for continuous movement for anywhere from 25-32 minutes. We will work every muscle from the top, down, and all around—muscles not always used. Athletes will find similar movements and equipment between the two programs. Instead of working towards a one-rep max, HIIT works for several reps, topping it with explosive cardio. We exhaust even our strongest athletes with five-lb weights.
Our HIIT classes are planned and programmed on a five-day cycle. Translation: If you come every Monday, you will not be working your shoulders each time. We rotate the focus daily, delivering full body workouts each and every week.

Other Fun Facts about HIIT
Here are some other interesting facts: HIIT is scientifically proven to be a mega fat burner, so your next DXA may report a reduction in that visceral fat. Also, we have current athletes who added HIIT and reduced their one-mile time by :45+ seconds, went from jumping on a 16” box to 20” box, and lost 30 pounds. We may not score our workouts, but we do see gains in our athletes daily!
Now let me clarify that you don’t need to be in top-top shape to join HIIT. We also keep those on the injured list moving. We will customize your workout, maintain your strength, and keep your injury at bay. Bottom line: The HIIT team will get your calories burning, make you smile, offer encouragement, and spot your form the entire time. 

Have questions about programming? Contact us at

Sunday, January 12th


Sunday Mashup

3 Rounds:
25 Deadlifts (135/95#)
10 Push Press

Rest 5 min

3 Rounds:
25 Squat Cleans
10 Burpees

Rest 5 min

3 Rounds:
25 Sit-ups
10 Power Snatch


12 Cal Row
1L Lunge w/DB Snatch
5 Wall Balls
5 Med Ball Sit Ups w/Wall Toss
1L Farmers Carry

24 Cal Row
1L Lunge w/DB Snatch
10 Wall Balls
10 Med Ball Sit Ups w/Wall Toss
1L Farmers Carry

36 Cal Row
1L Lunge w/DB Snatch
15 Wall Balls
15 Med Ball Sit Ups w/Wall Toss
1L Farmers Carry

Saturday, January 11th


3 Rounds:
800 Meter Run
21/15 Cal Bike OR 28/20 Cal Row
3 Rounds of the following:
Bergeron Beep Test
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees


Tabata Town

Tabatas of each movement
w/ 1-minute rest between Tabatas
Battle Ropes
Front Foot Elevated Lunge
Assault Bike
Plate Squats
Push Press
Jumping Pull-ups

Friday, January 10th


Find a 1RM Weighted Strict Pullup

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Row


6 Rounds
25 Abmat Sit-ups
15 D-ball Over-the-Shoulder
5 Dbl DB Hang Clean and Jerk

Rest 2 minutes

For 8 minutes/16 rounds:
On the :30 death-by 1L Sprints
Round 1: Run 1 L in 30 seconds, rest remaining time
Round 2: Run 2 L in 30 seconds, rest remaining time
Round 3: Run 3 L in 30 seconds, rest remaining time… etc.

Thursday, January 9th


12 min. to build to a moderately heavy set of 2 pausing Push Jerks

5 Rounds:
15 Slamballs (30/20#)
10 Box Jump Overs (24/20″)
5 Push Jerks


On a 25-minute clock, 5 rounds of the following intervals.
:50 sec work/:10 sec rest
:40 sec work/:20 sec rest
:30 sec work/:30 sec rest
:20 sec work/:40 sec rest
:10 sec work/:50 sec rest/transition to next movement
Rest 1 minute

Pick a different movement each round.
-KB Swings
-DB Thrusters
-Row Sprints
-Bike Sprints

6 min AMRAP
12 DB Curls
12 DB OH Tricep Extensions
12 Plank Pull-throughs