Welcome to the new CrossFit 4000 website and members area.
We are planning on uploading a blog each week to address:
- expectations of the weeks training and key focus areas
- targeted mobility for the weeks training
- things going on in the community (events etc)
- admin points
- general ramblings of the coaches
So please come back here weekly for your CrossFit 4000 fix.
After everyone amazing effort in testing over the past 2 weeks! I thought I would give you a quick update on what we are moving into next in regard to the program.
So you will notice over the next 6 weeks, we are removing the percentage based structure so we can lift based on feel and quality. Sometimes we can get so stuck on a number that quality goes out the window. So we are giving you the opportunity to rest easy and focus on how you are feeling with your lift on that day.
We are also going back to some fundmental midline stability basics. So you will see a lot more midline focused work including our strict gymnastic movements, position holds and things like box squats so we can make sure all the right things are switching on at all the right times. We are also shying away from kipping movements in our conditioning pieces for a few weeks so we can take a step back and work on the strength required to help make the movements much more efficient. And adding in some extra time dedicated to creating a learning ore efficient ways for you to kip. With some testing toward the end of the cyle looking at some max effort sets of kipping movements.
More incentive to work super hard now on perfecting your gymnastic positions.
As with everything we would like everyone to have strict gymnastic movements before moving on to the kip. Trust me once you put in the ground work and have the stability in the movement kipping will be so, so much easier and it puts you at a far less risk of injury. For those who don’t yet have their strict movements don’t be dishearted this is the perfect time for you to help work on those progressions to get you closer to them.
Please remember every session is training. Please don’t focus on what you are putting on sugarWOD over performing quality movement. All we as coaches care about is seeing you moving well, and having a good time.
Just some quick admin points:
- Please ensure accuracy of SugarWOD, it is not designed to compare against other people but track your individual results for future comparison
- Please have a read of the gym rules (on brick wall), as a summary, don't pack up your equipment until everyone is finished in a conditioner & acknowledge the PB bell with a cheer.
Please welcome Lucas back from Brazil tomorrow - and make Lewis feel welcome with the decision to stay :)
I'm busy working on my blog posts. Watch this space!