26-11-2015 carl

With a core focus of developing and maintaining good movement patterns, our programming has evolved over the almost 5 years. Much of that evolution has been out of necessity, thanks to members constantly improving, and a lot of the change is based on whatever new credible evidence there is. There’s a ton else that goes into programming like space and equipment constraints, but that’s a massive other topic. What I’d like to talk about today is the broad range of loads, volumes and technical demands you’ll be exposed to in our program, and how to scale for optimal results.

Remember, the only way we can achieve the sort of true fitness we’re aiming for is through a tremendously varied nature to the training stimulus. That means you’ve got to get good at moving with high and low loads, through high and low volumes, in simple and technical movements. Given that we have such a huge variety of fitness levels following the program, heavy days are extremely heavy for some, high volume days are just too much for others, and technical sessions out of reach of many.

Scaling, therefore, is more important than it’s ever been with us. It also seems to be the reason many are so resistant to scaling.

So how do you scale for optimal performance? It’s easy, when you take ego out of the question. Ladies, men aren’t the only ones to have egos 😉

Look at the working components of the day. Think about a version of that workout you could absolutely crush on that day. And then aim just a bit beyond that. For example, if the strength piece says “establish a heavy triple,” think of a number you could hit for three with another two to three reps left easily left in the tank. 100kg for example’s sake. Aim just 5% beyond that, 105kg. Shooting for anymore is more likely to diminish the returns you could gain because you’re either going to move poorly or miss the third rep.

The same method applies to scaling reps, loads and movements in a metcon. Aim just a bit higher than what would be ‘easy.’

Scaling isn’t doing less, athletes. It’s tweaking the workout to ensure that you’re performing optimally on a given day. Scaling is doing more.


G.I. Jozi

Yes, slam ball skill work. Everything we do is skill/movement based, and you need to tidy up on your slam ball mechanics! Then the goal of the session is to work the aerobic energy system and midline (core).

A. Skills
1. Slam ball
2. Hollow rock

B. Conditioning
10 slam balls
10 x 10m shuttle sprints
-Rest 4 mins-
10 hollow rocks
10 x 10m shuttle sprints

Endurance Club

This is the last week in this micro-cycle of two interval sets.

5 x 1 min w/ 2 min rest
-Rest 5 minutes-
5 x 1 min w/ 2 min rest

The 5 minutes of rest HAS to be 5 minutes of easy rowing. This is where good technique needs to be practiced, and recovers you properly for the 2nd round.

Set drag factor between 140-150 and work for max distance each interval. Work to beat the previous distance travelled each interval.


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