Welcome to our fitness community! We’re excited to have you here and help you make the most of your training experience. On this page, we’ll provide you with everything you need to know to get started on the right foot.

First and foremost, it’s important to understand how to read and interpret the workouts. Each workout will have a specific set of exercises, reps, and sets listed, along with any other necessary information such as time caps or recommended weights. It’s important to follow these guidelines and pay close attention to the details in order to get the most out of your workouts.

Choosing the right load is also key to maximizing your results. If you’re unsure of how heavy to go, try starting with a weight that allows you to complete the required reps with good form and about 3 reps in reserve (3 RIR). As you progress, you can gradually increase the weight or aim for failure on your last set to challenge yourself and continue making progress.

Managing your account is also important. Be sure to track your workouts and progress in your training journal or through our online platform. This will allow you to see your progress over time and make any necessary adjustments to your training.

Finally, make the most of your experience by staying consistent and committed to your training. Show up to your workouts, give your best effort, and stay positive and motivated. Don’t be afraid to ask for help or guidance from your coaches or fellow members. With the right mindset and dedication, you’ll be well on your way to reaching your fitness goals.

Training Principles

In our programming, we do not explicitly prescribe progressive overload principles for accessory work, as we focus on using minimal equipment. Instead, we provide a variety of effective exercises that can be performed with a set loading, along with recommended rep and set ranges. It’s up to each member to decide how to implement progressive overload based on their available resources, such as increasing weight, tempo, or reps.

However, our add-on programs, like the strength and pull-up plans, do utilize progressive overload from one week to the next. If you have any other questions, please let us know.

What is accessory work?

Accessory work refers to exercises that are performed in addition to the primary or main lifts in a workout routine. These exercises are typically used to improve weaknesses or imbalances, increase muscle size or strength in specific areas, or improve mobility and stability. Accessory work can include exercises such as isolation movements, core work, and mobility drills, and is typically done after the main lifts in a workout. It is called “accessory” because it is meant to supplement the main lifts, rather than being the primary focus of the workout.

In the context of functional fitness, accessory work refers to exercises that are performed in addition to the main workout or “WOD” (Workout of the Day). These exercises are usually performed after the main WOD and are designed to target specific muscle groups or movements that may be weak or underdeveloped, or to address any imbalances in the body. Accessory work can include exercises such as squats, lunges, push-ups, pull-ups, rows, and other strength and conditioning movements that are not included in the main WOD. The purpose of accessory work is to complement the main WOD and improve overall performance and fitness. It is usually performed at a lower intensity and with lighter weights, and is meant to supplement rather than replace the main WOD.

Weight Selection & Loading

Conditioning Workouts Loading

When it comes to selecting weights for conditioning workouts, it’s important to choose a weight that allows you to complete the first round at about an 8/10 effort level, while still maintaining good form. For subsequent rounds, it’s a good idea to strategically break up your reps in order to maintain good form and maximize the benefits of the workout. Before beginning the workout, it can be helpful to perform a few reps with the weight you plan to use in order to get a sense of what it will feel like and come up with a plan for how you will break up your sets.

It’s worth noting that the suggested weights provided in workouts can be subjective, as they will depend on each individual’s current fitness level and training experience. Rather than getting too hung up on the suggested weights, focus on moving with intention and maintaining good form. The most important goal is to enjoy the process and make the most of your workouts.

Accessory Work Loading

When selecting weights for accessory work, there are a few factors to consider. These include your individual goals (such as muscle building or general fitness) and the equipment (weight selection) you have available. If a rep range is given, such as 8-12 reps per set, try to hit the top end of the range with good form and strict tempo (if specified), while also leaving around 3 reps in reserve (3 RIR – 3 repetitions away from failure) on your first set. If you succeed, you can increase the weight on the next set or the next time the movement appears. This same principle applies to your subsequent sets, but keep in mind that as your muscles become more fatigued with each set, your reps in reserve (RIR) will decrease. If your ultimate goal is muscle hypertrophy, it’s a good idea to try to push for failure on your last set (0 RIR). If you’re more experienced, you can take your last 2 sets on each exercise to failure.

If you find that your dumbbells are too light to reach the indicated rep range and RIR, tempo reps can be a solution to still achieve the desired stimulus. Simply adjust the tempo of the movement to make the reps more challenging. Remember, it’s always important to prioritize good form over heavy weights.

What is tempo?

Tempo training is a way of controlling the speed at which you perform an exercise. It’s used in our program to improve the quality of movement, reduce the risk of injury, and increase strength. When you see four numbers or an “X” with an exercise, this indicates the speed in seconds for each phase of the movement, starting with the downward (eccentric) phase. An “X” means to perform the movement as quickly as possible in an explosive manner. It’s important to pay attention to the order of the numbers, which is always downward, hold, upward, pause.

For example, if you see a back squat with a tempo of “32X1,” this means:

3 seconds to squat down smoothly 2 seconds to hold at the bottom X seconds to explode upward as quickly as possible 1 second to pause before starting the next rep If you see a “0,” this means there is no pause. For example, a movement with a tempo of “3030” means to move down and up smoothly for 3 seconds each, with no pause at the bottom or top.

Note that even if a movement starts at the bottom, such as a pull-up, you should still read the tempo numbers in the same order. For example, a pull-up with a tempo of “20X1” means:

Start from a dead hang X seconds to explode upward as quickly as possible 1 second to hold at the top with your chin over the bar 2 seconds to lower with control Not all movements will have a specific tempo, depending on their complexity and the goals of the workout. When choosing weights, make sure you can complete all the reps for each movement while staying in tempo.

What are time caps?

Time caps are a way to provide a rough guideline for pacing in a workout. They indicate the maximum amount of time you should take to complete a workout, which can help you gauge how fast you should be going and how you should pace yourself. For example, if a time cap is 20 minutes long, it’s generally a good idea to pace yourself in the beginning, breaking up the movements and moving slightly slower than you would if the time cap was shorter, like 10 or 15 minutes.

In addition to providing a rough guideline for pacing and helping you gauge your progress, time caps can also serve several other purposes in CrossFit workouts:

Time caps can add an element of intensity to a workout by creating a sense of urgency. When you know you only have a certain amount of time to complete a workout, it can motivate you to push harder and move faster.

Time caps can also help ensure that workouts are safe and effective. By setting a time cap, trainers can ensure that athletes aren’t overexerting themselves or risking injury by working too hard for too long.

Time caps can also be used to create a level playing field for athletes of different abilities. For example, if a workout is too easy for advanced athletes but too difficult for beginners, a time cap can allow both groups to participate and see how they compare to one another.

Time caps can also be used as a way to scale workouts for athletes with different fitness levels. For example, if a workout is too difficult for some athletes, the trainer can adjust the time cap to give those athletes more time to complete the workout. This allows everyone to participate and get a good workout, regardless of their fitness level.

It’s important to try to finish the workout within the time cap, but it’s not a big deal if you don’t. Simply mark the number of rounds and reps you completed before the time expired. This can help you gauge your progress and see how you improve over time. Paying attention to your pacing and how you feel during the workout can also help you determine the right weight for you and ensure that you are getting a safe and effective workout.

What are supersets?

Supersets are a type of workout format in which you perform two or more exercises back to back, with a designated amount of rest in between. In functional bodybuilding (FBB), you’ll often see supersets indicated by a letter and a number, such as “A1” and “A2.” For example, if you see the following:

A1) Kang Squat 3111; 4-6reps; rest 60sec x 3

A2) GHD Hip Extension 3012; 6-8reps; rest 60sec x 3

This means you should perform 4-6 reps of the Kang Squat at tempo 3111, rest for 60 seconds, then do 6-8 reps of the GHD Hip Extension at tempo 3012, and rest for another 60 seconds. You should repeat this sequence two more times for a total of 3 sets.

In some FBB workouts, you may see two or more exercises listed on the same screen without the A1/A2 designation, or you may see a format where multiple exercises are listed in order with the prescribed tempo, number of reps, and rest in between. For example:

3-4 Sets

  1. Dumbbell RDL x 8-12 reps; 31X1 rest 30sec
  2. Hamstring March x 6-8/leg; 3111 rest 60-90sec and back to 1.

It’s important to pay attention to the prescribed rest periods in superset workouts, as they are designed to elicit a specific response from your body. Try to time your rest periods precisely to get the most out of the workout.