As Momentum Training continues to grow so does the vast ability of our members. At one end of the scale, our long serving members are showing solid improvements in their overall fitness and strength. These members are ready for a more advanced training stimulus, if they are going to continue to make progress.
At the other end of the scale the new members entering the box need the take the time to learning and mastering the movements and increase their strength. Then there are the members in the middle (85% of our membership) who have mastered some of the movements, but not all of them, who have made some serios strength GAINZ, but are not there just yet!
What are your individual strengths and weaknesses?
Until now we have given our members the freedom to choose the CrossFit programme that they would like to follow. CrossFit is full of so many amazing challenges and cool movements, and some of our members are trying to sprint before they have leant to walk. The excitement of performing TTB, kipping pull-ups, handstand press-ups and other cool movements sometimes gets the better of us. One of the best things about CrossFit is its scalability; every single workout can be modified to allow members of all fitness levels to take part. For example, members who have not yet mastered toes to bar (TTB) can perform knees to elbows (K2E), hanging knee raises, or even sit-ups.
The best training program prioritises making the movement you care about bulletproof. Doing so requires training with high-quality, relevant movements. By “high-quality,” we mean properly executed; and by “relevant,” we mean that the movement relates to both your ability and your goals. Suppose you have only performed TTB successfully with “high-quality” in a few practice situations, maybe in a EMOM (work and rest situation). A program that prescribes a WOD with TTB and other movements that stress the cardiovascular system would not make sense, because it would require TTB to be performed under fatigue despite your lack of “high quality” movement ability. This is not an effective way to develop your capacity to master TTB. A shitty rep is a shitty rep and therfor trains bad movement patterns and takes us further away from our goal.
Effective programming always uses movements that can be performed with proper mechanics and with the desired intensity of the session. The WOD is NOT the time to learn, practice or master a movement. The WOD is about working to your ability and using both movements and weights that you can control with perfect form. “High-quality” movements equal progressions and results!
If your movement quality degrades to a point where it is no longer helping your goal, then there is little value in attempting to perform the movement and the chance of injury is elevated. Rather than worry about the prescribed movement, it would be more effective to scale the movement and maintain the desired intensity of the workout. Making sure your selected movement is of “high-quality” so that your adaptions relate closely to your purpose.
There is a time and a place to learn and practice the movements that we have not yet mastered. The WOD is not the time, and hence scaled versions are recommended to make sure we are working towards the more advanced moves by improving both strength and skills whilst having a safe and effective workout.
The new leveling system will encourage athletes to train with more knowledge of their own ability. Taking the time to get stronger, learn the correct movements, and to allow both the coaches and the members to take some ownership of the training programme.
The new levels will high light your strength and your weaknesses and help you set new goals.
The new CFH levels will be:
Level 1 – Movement
Level 2 – Functional
Level 3 – Sport
Level 4 – Performance