Hey guys - hope everyone is having an amazing end to the year!
We are seeing some great results and the community spirit continues to build.
Huge shout-out to the lads for the upcoming Pan Pacs Masters and the CrossFit - 4000 Noosa Triathlon team.
Recording results on SugarWOD, accurate recording is important for a few reasons:
1. It allows you to track performance/improvement and compare past data. If you aren’t accurate then next time we lift/work out then you may not see improvement even though you have - and accurate past data can be relied upon for percentages of lifts.
Please click scaled if the workout weight/movement is different from prescribed. None should click “scaled” for the lifting (strength component) of the session i.e. 5 x 5 Deadlift, everyone should be RX. Scaled should only be applied to workout where weights or movements are different from the recommended load/movement. EMOM’s should be recorded as number of successful minutes.
2. Accurate results allows the coaches to track overall performance and modify the program accordingly.
We use the percentage model for the strength cycle, it is important to stick to the percentages even if you can lift heavier.. The program is structured to progressively increase capacity without overload and eventual retested. Please stick to the recommended loads.
Scaling, there is nothing wrong with scaling, in fact if applied correctly then it will result in higher intensity! Let go of the ego and move safely, efficiently and be proud of your effort. Heavy singles have no place in Metcons.
We now have Lifting Express (11.30am - Adelaide) and Metcon Express (12.00pm - Adelaide, 11.30am - Margaret). These sessions are based on the regular classes (lifting and conditioning) for those that don’t have a full hour for training, also you can do the 11.30/12pm back to back at Adelaide which will essentially be a regular hour class from 11.30am - 12.30pm.
Remember to put 17th Dec in your calendar for the CrossFit 4000 Christmas Party - more details to follow!
- CrossFit 4000
I'm busy working on my blog posts. Watch this space!